CrossFit Crag – CrossFit

Back Squat (5×4 across above 80% of 1rm)

Between each round of squats you will row a 300 m or bike 20 cals at a recovery pace

Back squats if no 1rm or not sure, work to tough set of four and stay for all sets

Metcon (Time)

2500 m row relay with groups of 2-3

Switching every 250

Partner hold

15 minute cap

Categories: W.O.D.