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Monday 7/15/13: CrossFit CSA WOD

A. Four sets, not for time:

1) Front squat (5 second pause at the bottom) x 5 reps

2) Hip Extensions x 10-15 reps

 

B. 4 Rds (24 min total) of:

*Against a 3-minute running clock, complete:

-500m Row

-135/95 lbs Ground to Overhead x Max reps

REST 3 MINUTES

*Grab a partner, if possible, to share a barbell and rower with to save space. If more than 14 athletes in class, then row will become 400m run.

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