IMG_4670 CrossFit WOD    Compare to March 2012
20 Minutes of:  

Row for a minute
Rest for a minute

Score is total meters rowed. Goal= 3,000m

*Penalty is 1 burpee pullup for every 10m short of 3,000. 

GRIP STRENGTH: Pinch Plate Race 200m

Strength Focus: Wendler Bench Press  IMG_4671

Phase 3 

  • 75% of training 1RM x5
  • 85% of training 1RM x3
  • 95% of training 1RM x1+

IMG_4640 IMG_4648 IMG_4656 IMG_4664 IMG_4663Thanks for visiting from Gator CrossFit and CrossFit 787 Eric and Marcos!

IMG_4657 IMG_4665