Main – SWOD View Public Whiteboard Bent Over Row (10-8-6-5-5-5) Metcon (No Measure) 14 min EMOTM Alternating movements Odd Minutes: 8 Bent Over Rows (use 5 rep max weight) Even Minutes: 20 Second Hollow Hold Metcon (No Measure) Tabata L- Sit CORE STRENGTH Sled Push 20 M (1-1-1-1-1) Sled Push 20 M
Main – CrossFit View Public Whiteboard Front Squat (3-3-2-2-1) Find 1RM in 15 minutes Metcon (AMRAP – Reps) 12 Minute AMRAP 25 thrusters 75/55 5 pullups 20 thrusters 95/65 10 pullups 15 thrusters 115/75 15 pullups 10 thrusters 135/85 20 pullups 5 thrusters 165/105 25 pullupsevery rep is a point. score is either the amount…