WOD

Wednesday 21st January 2015

Main – CrossFit

SKILL

BACK SQUAT

3 reps, 3 sets at 92.5% of your 1 rep max

If you do not have a 1 rep max, use this session to establish a new 1 rep max.

FINISHER

In a team of 5

For time:

– 3000m Row

Each team member can only do a maximum of 20 pulls on the rower. They must then rotate.

Metcon (Time)