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Thursday, May 19 2016

CrossFit Farragut – CrossFit

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

NOT For Time:

10 reps of Good Mornings (95/65#)

Max set of Planche Push-Ups

30 second front plank + 30 sec side planks

10 Max Distance Broad Jumps

15 Hollow Rocks (or 30 second hold)

350m Row (90% effort)

10 reps of Good Mornings (95/65#)

Max set of Regular Push-Ups

30 second front plank + 30 sec side planks

7 Max Distance Broad Jumps

15 Hollow Rocks (or 30 second hold)

250m Row (Max effort)

10 reps of Good Mornings (95/65#)

Max set of Planche Push-Ups

30 second front plank + 30 sec side planks

5 Max Distance Broad Jumps

15 Hollow Rocks (or 30 second hold)

150m Row (Max Effort)
After the 500m Row (AFAP), complete the following in order, but resting as needed throughout.

Score is total time for all the rows.


Categories:WOD


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