Friday - CrossFit

Week 3 with Rogue Red and Rogue Black

Fri

Every 4 Min x 5 Sets

3 Deadlifts Ascending in weight

1 Sandbag Carry 100'

WOD

15 Cal AD/ROW

15 Back Squats 135/95

20 Cal AD

20 Front Squats 135/95

20 Cal Ad

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15 Back Squats 135/95

15 Cal AD

For Time

*If you rowed Monday, AD today

and vice versa

Dan Shrum