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5K Row

15
Aug

5K Row

Crossfit Garage, Crossfit Towne Lake – CrossFit

For today you will notice that we have two WODs. Because of the time duration of the 5K and limited Rowers, we will also be giving the option of doing Mondays WOD instead. If you do Mondays WOD today you will be doing todays WOD monday.

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Metcon

5k Row (Time)

You will rest 5 minutes after the Row and then complete the following
Max Effort 5k Row

Weightlifting

Clean and Jerk (10min Time cap)

Start from an empty bar and work your way to a max. No additional warm up should be necessary 😉

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If you are unable to get a Rower for the 5K you will complete the following:

Weightlifting

Push Press (Heavy but NOT Max)

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Cool down

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