CrossFit WOD, March 2, 2019


Saturday 02/03/2019

Movement Prep
2 Rounds
100m Run
20m single arm farmers carry (right)
20m single arm farmers carry (left)
30 second handstand hold

Metcon
Metcon (Time)
(Teams of 3)

30 dead-ball over box (cannot touch)
60 Suitcase dead-lifts
4 x 100m Farmers carry
100m Sled push
50 Ring Rows
40 Sandbag squat cleans
4 x 100m Dead-ball carry
60 sandbag lunges
40 Suitcase dead-lifts
30 Dead-ball over box

* 1 athlete on the rower at all times

Rx – db 45/35, kb 64/48, sb 40/30
Int – db 35/25, kb 48/32, sb 30/20
Sc – db 20/15, kb 32/24, sb 20/15

Accessories
2k Row (Time)
Max Effort 2k Row

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