7/9/2012 1000M Row..then..10min AMRAP

Posted on Jul 8, 2012 in GRIT by crossfitgrit 0 Comments

Strength

4×5 Deadlift   50% 1RM  and Go Up each round

X-GRIT start at 65% and Go Up

WOD

1000m Row FOR THE BOARD!!!!

rest then

10 min AMRAP of

10 Pushups (HR)

15 Airsquats (Full Depth to Full Extension)

20 KB Sidetaps 53/35

ONLY  FULL ROUNDS COUNT!!!

CORE

50 Medball Situps 30/20

or

30 GHD Situps (See Joshua before attempting if you are not familiar)