WOD

Friday 16th May 2014

Main – CrossFit

SKILL

Spend time improving your technique for rowing, wall balls and box overs

Spend 10 minutes working on your Ring dips

Warm up your Deadlift to the weight in the workout and make improvements as you go along

WOD

In a team of 2 complete the following:
– 50 Calorie row
– 50 Box overs (24”/20”)
– 50 Deadlift (55kg/80kg)
– 50 Wall balls (6kg/9kg)
– 50 Ring dips
– 50 Wall balls
– 50 Deadlift
– 50 Box overs
– 50 Cal row

SCALING
50 Calorie row- 50m Run
Box overs- Reduce height
Deadlift- Reduce weight
Wall balls- Reduce weight
Ring dips- Banded dips or Box dips

Metcon (Time)