Main – CrossFit
(No Measure)
400m Run
15 Squats
10 Supermans
10 Scorpions
10 Iron Cross
10 Hollow Body Rocks
Weightlifting
Weighted Romanian Deadlifts – 10 (95/65)
Snatch Grip 10 Sec Deadlifts – 2 (95/65)
A: Metcon (AMRAP – Rounds and Reps)
8min AMRAP
6 Deadlifts (185/135#)
12 T2B
B: 2000m Row (Time)
2000m Row
I check out the programming often(3-4 times/week). I find it very helpful; if the wod looks hard, I usually go to the mall and walk instead.