Wednesday January 9th

Warm up-Starts at the top of the hour, if you are late for class, which you shouldn’t be, jump in where there rest of the class is
3 Rounds
1st minute- 30 second row
2nd minute- 25 air squats
3rd Minute- 30 second hollow body hold

1-1-1-1-1-1+ Front squat
Experienced athletes find your max
New athletes do 6 sets of 5 and drill technique

WOD STARTS AT :30 after

For time:
2,000-meter row
1-mile run
2,000-meter row

Feeling extra fitness-y today. Have a try at this wod.

100/80 cal bike
1 mile run
100/80 cal bike

Scroll for scaling options.
Post time to comments.

CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters

Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distances to keep their total time under 30 minutes.

Beginner Option
1,500-meter row
800-meter run
1,500-meter row