2/7/17 – Row & Pull

singletary

CrossFit Performance

For Time

Row 500m

25 Pullups

Rest 7:00

x3

*modify as needed based on fitness goals

CrossFit Fundamentals

A. Bent Over KB Row @21X2 – 3×8 -10

+

For Time

200m Run

20 DB Hang Power Cleans

Rest 3:00

x4

Strength

A. Deadlift – find a 3 rep max (no time limit)

B. Barbell Z Press @31X3 – 4×8-10

C1. Dragonflies – 3×5

C2. Farmers Carry – 3x100m

Endurance

100m Run, 300m Jog

100 Run, 200m Jog

100m Run, 100m Jog

x2