Main – CrossFit

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Deadlift (7×3 @70% across :45-1:00 rest between sets)

Deadbug (3×5 each (first 3 sets pair w/ DL)

opposite leg and arm extend; full breath once extended. Maintain lower back and head on floor

3,2,1 Row (AMRAP – Reps)

Rowing Intervals

3:00 max cal/3:00 rest

2:0 max cal/ 2:00 rest

1:00 max cal

Score total cals rowed

MAX EFFORT