Let It Row! Let It Row! Let It Row!
CrossFit XD – CrossFit
Warm-up
4 Rounds
10 Moving Dead Bugs (each side)
10 Air Squats
1 Bear Crawl (down and back)
10 Kip Swings
Metcon (AMRAP – Reps)
With a running clock set for 12 minutes complete:
2 minutes of Rowing (calories)
2 minutes of Wall Balls #20/14
2 minutes of Rowing (calories)
2 minutes of Sit Ups
2 minutes of Rowing (calories)
2 minutes of Push Jerks #115/75
*Score is total reps
Deadlift (1-1-1-1-1)
Work to heavy single for the day. Drop to 80% of that weight, complete one rep. Add 5-10# and one repetition per set for five total sets (1-2-3-4-5).
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