CrossFit WOD, June 10, 2021

Thursday

Warm-up
Warm-up
4 SETS
10 Row Strokes*
10 KB/DB Good Mornings
10 Scap Pull Ups
:20 DB/KB Overhead Hold

*1st Set: Legs Only
2nd Set: Legs + Lean Back
3rd Set: Legs + Lean Back + Arms (reverse the order to return
4th Set: Full Row Stroke at speed.

Workout
Metcon
2 SETS FOR QUALITY
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row
3/3 Windmills

Immediately into….

2 Sets
500/400m Row
25 Russian Swings (heavy)
1:00 Bar Hang

(No Measure)

Workout
Metcon (Time)
Optional Finisher
In teams of 2:
2,000m row
Must change out every 250m