So did anybody watch the CrossFit Games announcement?! Crazy what Dave Castro continues to come up with every year!
Here is the WOD today promise no 21,097m row.
Strength:
Back Squat
55% 5x5
65% 5x5
75% 5x5
Metcon:
"Fight Gone Bad"
3 or 5 Rounds
1 min Wallball @ 20/14lbs
1 min Sumo Deadlift High Pull @ 75/55lbs
1 min Box Jumps @ 20"
1 min push press @ 75/55 lbs
1 min row
1 min rest between rounds
Scale accordingly if you are feeling active do five rounds, feeling a little beat up do three rounds.
I was actually doing this one anyways today!
ReplyDeleteThe gym I'm at doesn't have wall balls or a row machine so I subbed 35# thrusters and bent over barbell rows. Didn't add right and did the first round at 65#. Did the next two at 55#. Total reps was 224.