CrossFit WOD, June 4, 2019

Tuesday 4th June 2019

Warm-up
Warm-up
500m row
3 rounds
10 pvc good mornings
10 ring row
10 alt lunge with a twist

Weightlifting
Bent Over Row (Build to a heavy 10 (overhand grip))
Then drop to 90% and do 3 x 10

These must be done STRICT

Metcon
Metcon (2 Rounds for reps)
Every 5 mins x 5
500/400m row

Scoring your fastest round and your slowest round.