Friday 5.23.14


The kids found  my vest and decided i was missing some tools for work

Skill: Ring Row- 50 reps.  In as few as sets as possible using the hardest variation. 20:00 time cap, rest at least 2 min between sets.  
*see below for Rx'd standards

WOD:  EMOM for 10:00:
- 3 Front Squat (clean from the floor, 185/125#)
- 20 Double Unders

Post weights and times to comments.

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We use the "CrossFit Football" version of Ring Row, where the feet and rings are the same height.  To be fully Rx'd, you must keep the body straight throughout the movement.

*scale down - lower the box/ raise the rings or down to a more vertical position with the feet on the floor
**scale up - add a weight vest/ or stack plates on yourself and make it more of a strength movement

2 comments:

  1. Brad: Metcon RX'd. no missed Rounds

    ReplyDelete
  2. Holly Metcon RX'd 2 penalties

    ReplyDelete