:startwod:
Warm Up
Joint Mobility and Line Drills
Strength and Skill Work
Split Jerk 3 – 3 – 1 – 1
Conditioning Work
1000 Meter Row 10 KB Swings 2 Burpees
800 Meter Row 8 KB Swings 4 Burpees
600 Meter Row 6 KB Swings 6 Burpees
400 Meter Row 4 KB Swings 8 Burpees
200 Meter Row 2 KB Swings 10 Burpees
Kettelbell Weight = 70M/53W
:endwod:
CrossFit has arrived!!!
