|This is the last week for the CrossFit Open and next week is benchmark week. Get Ready!|
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
If you have never done GHD Sit Ups in a workout before, then scale to Abmat Sit Ups. Try to perform the 500m Row all out each round. If you go fast enough to make the big board, have a coach write in your score.
Post weights and fastest 500m Row to comments.