FRIDAY WOD March 22, 2019

21
Mar

FRIDAY WOD March 22, 2019

CrossFit WOD
PERFORMANCE

CrossFit Games Open Event 18.1
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)
14/12 Calorie Row

Complete the prescribed calories on the rowing erg and in the remaining time complete as many chest to bar pull-ups as possible. Start on the erg with your hands overhead until the clock starts.

CrossFit WOD
FITNESS

Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang Clean & Jerks
14/12 Calorie Row


“CF580 Friday Challenge ”
Against a 60-second running clock…
15/10 Calorie Row
Max Reps Chest to Bar Pull-Ups