A. Group warm up

B. WOD demo

C. A. Group warm up

B. WOD demo

C. Skill – Not for time
3×6 – use light to no weight and focus on proper movement

rest 60-90 seconds between sets

D. For time: 15 minute time cap
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups


Scaling options:
Banded pull ups, jumping pull ups, ring rows, barbell/dumbell rows

E. Cool down
Source: Workout Of The Day

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For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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