CrossFit WOD
EMOM – 7:00
– 3 Back Squats
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.
Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.