Wednesday - CrossFit


Row 1000m or Run 800m

Metcon (Weight)

A)Prowler Push Max weight
50 Feet

**time limit 15 seconds

B)Sled Pulls

Metcon (Time)

5 Rounds
10 Kettel Bell Push Press 16kgx2, 12kgx2
2 Rope Climbs

-Push Press should be unbroken first 2 rounds

-Rope Climbs , Scale to 1 rope climbs per round or Rope pulls from the floor or Rings

RX+ 24kgx2, 16kgx2

Dan Shrum