WOD – 19 October 2020

Rowing Warm Up 

2:00 Moderate Pace

1:30 Fast Pace

1:00 Sprint Pace

1-000m Row ( Week 4 )

Strength

6×4 Deadlift ( 70% from last week )

WOD

CrossFit Open 19.1

15min AMRAP

19-Wall Balls

19-Cal Row

RX 9/6kg