Good times at Rowfit
CrossFit
5 rounds for max reps:
Rounds 1-3-5
1 minute Max Reps Wall Balls (20#/14#)
1 minute Max Reps Sumo Deadlift High Pull (95#/65#)
Row 500m
Each round is 6 minutes. Rest whatever time is left of the 6 minutes after the row is complete.
Rounds 2-4
1 minute Max Reps KB Swings (50/35)
1 minute max Sit Ups
Row 500m
Each round is 6 minutes. Rest whatever time is left of the 6 minutes after the row is complete.
CrossFit Striking
With Coach Ryan @6pm
Rowing Bootcamp
3' @ 24, 2' @26, 1' @ 28.
Then complete 1 minute of each of the following:
1.Sit Ups. 2. Squats. 3. Plank Hold. 4. Lunges. 5. Push ups. 6. Sit ups.
Rest and Repeat
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