CrossFit WOD, November 28, 2018

CrossFit WOD, November 28, 2018


Coach Led Rowing Intervals. Athletes will partner up working on dialing in their rowing technique
This warm-up should allow one athlete to work for about 60s while their partner rests.

Metcon (Time)
With a partner for time:
5k Row
*Every 3:00: (This means at the every 3 minute mark.. 3, 6, 9, and so on)
1 Athlete Completes:
15 Burpee Box Jumps (24, 20)
*Score = total BBJ. The lower the better

Only ONE athlete at a time will perform the set of 15 Burpee Box Jumps. When the set of 15 is being done NO rowing meters can be completed.

Auxillary Work
50 Banded Face pull-aparts,
50 Banded Pulldowns
50 Banded Pull-aparts with a light band unbroken.