CrossFit Now – CrossFit
WOD
5 Rounds Row for Cal (5 Rounds for reps)
5 Rounds
1 Min Row for Cals
1 Min 3 Hang Power Cleans for Load
1 Min Rest
Score Cals rowed per round
Score weight lifted per round
The goal is to row as many calories
as you can per minute, then with
the next minute lift a max load 3
times.
5 Rounds 3 Hang Cleans for Load (5 Rounds for weight)
5 Rounds
1 Min Row for Cals
1 Min 3 Hang Power Cleans for Load
1 Min Rest
Score Cals rowed per round
Score weight lifted per round
The goal is to row as many calories
as you can per minute, then with
the next minute lift a max load 3
times.
OPTIONAL ENDURANCE
OE: OPTIONAL END – 150 Burpees (Time)
150 Burpees for time
Wear a vest if you have one
OE: OPTIONAL END- 4x400m Run (4 Rounds for time)
Run 4 x 400 meter
Rest time of run
All out effort
*Score is each run time