Main – CrossFit
Main WOD
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Scale to finish in 45 min
Workout will stop at 45 min…no exceptions
Scale run / reps / #
Competition WOD
Oly week 10
Metcon (No Measure)
500m row x 6 ; rest 2 b/t
Work @ 80%
SWOD
SW-A: Metcon (AMRAP – Rounds)
A – Iron Scap
B – 25 Minutes of:
AD 1 minute @ 70%
8 Ring Rows or kipping pull ups
Row 250 @ 70%
8 Push Ups
Run 200 m @ 70%