Thursday

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

P1: 200m Run

P2: Row (run is timer)

*alternate P1 and P2

Into…

1 ROUND

5/5 SA Ring Rows

5/5 SA Strict Press

10 Groiners

Into…

1 ROUND

5/5 SA Ring Row

5/5 SA Push Press

10 Up-Downs

Strength

Push Press (8-8-8)

8-8-8

Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

750m/500m Row

-into-

4 ROUNDS

12 Push Press (115/75)|(75/55)

12 Pull-ups

-into-

800m Run

-16:00 Time Cap-

(Score is Time)

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