CrossFit WOD, February 11, 2020

11 Feb 20

Warm-up
Warm-up
Row

:15 Easy / :15 Hard (not a sprint)

Alternating For 3.5 Minutes (7 rounds)

-Then 3 Rounds For Quality Of:

5 Strict Ring Rows

5 Stiff Legged DB Deadlifts (2 DB)

5 Burpees To Target

Gymnastics
Weighted Pull-ups (Build To 1RM)

Metcon
Metcon (AMRAP - Reps)
5 Rounds, 2:00 Each Round

18/15 Calorie Row

Max Strict Pull Ups

-Rest 2:00

Cool Down
Mobility

T-Spine

Lat Smash

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