CrossFit Workout Of The Day 5/8/2019

By: 0


ALL ATHLETES must complete the row this week if they did not last week. It is not a run/row option.

Complete LM Rowing and Flexibility

OR (only for those who completed the row last week)


Complete LM Running (have everyone run mile, even those who only qualify for the 400)

then complete AMRAP12:


15 Pullups (perform as many strict as possible before switching to kipping) (scale with 7, 5 second negatives)

30 Push-ups

45 Air Squats

*every time you break or switch exercises, run 50m. A break on the air squats is defined as pausing in the bottom or top. When the cycle breaks, go run 50m and start again