Public Whiteboard

Components

2k Row

Metcon

Deadlift

800m Run

Settings

Workout

Sat

Main WOD

2 person teams
1 person working at a time
Rest 5 min between WODs

2k Row (Time)

Max Effort 2k Row

2k Row

500m sets max
Less if you want
Sprint sets

Metcon (Time)

5 rounds each of
5 C2B pull up strict
7 HSPU- Strict
14 Wallball 25/16
Alternate rounds with partner
Sprint sets...go hard then rest

Deadlift (1 x 3 , build to a heavy 3 rep in 12 min)

Deadlift

Using 1 bar build to a 3 rep max with your partner
Score is combined weight
12 min cap strict

800m Run (Time)

Max Effort 800m Run

1 person runs, tag partner then person 2 goes

Whiteboard:

Saturday, March 12, 2016

Male Clients

Mathew
Warren

7:00 AM CrossFit