11.28.17 Workout of the Day

Ben Bergeron, Row Technique

CrossFit

1. 2k Row For Time

2. Ring Muscle-Ups On the Minute x10 Odd – 30% of Max Ring Muscle-ups Even – 40 Double Unders

3. Cooldown: 600 m jog + 500 m row +30 cal bike

ICT

Crossfit.com Mainsite workout archived from Friday 11-24-17

1.Conditioning:

50-40-30-20-10 reps for time of: KBS(53/35) Sit-ups

-16 minute cap-

2.12 min Midline/Skill EMOM (:30/:30)

min 1: DUBS

min 2: Hollow hold

min 3: Prone plank