September 8th- A Granite Salute

By September 7, 2017 wod No Comments

Strength Deadlift 1RM: Work up to a one rep max. If you are uncomfortable attempting a 1RM, go for a max double or triple and we will use the conversion formula to estimate your current 1RM

 

WOD For Time

***Cash in with either row or run, cash out with the other***

Cash in 1000 row/800m run

50 KB swings (24/16)

50 Box Jumps (24/20”)

Cash out 1000 row/800m run

***May partition KB swings and Box jumps however you wish as long as you complete 50 of each ***

(Time Cap 18 Min)

Leave a Reply

Our Partners

  • crossfitjournal
  • tough
  • crossfit-kids