Monday 18th August 2014

Main – CrossFit


Spend time in the warm up improving your rowing technique

-Drive back with the legs
-Slight lean back
-Pull with the arms to the ribs
-Return the arms
-Lean forwards
-Bend at the legs

Pull hard then recover!

Spend 15 minutes working on the clean and jerk and warming up to the weight in the WOD


Team of 2 (You go, I go format)

3 Rounds (each) for time:
-250m Row
-10 Clean and jerk (40kg/60kg)

Athlete 1 completes 1 round
(250m row and 10 c&j)
Athlete 2 then completes 1 round
Both athletes must complete 3 rounds each for a total of 6 rounds.

Reduce weight

Metcon (Time)