10-24-17
Thomasville CrossFit – CrossFit Advanced
Gymnastics
Metcon
Row WOD V 1:00/1:00 R.7 RDS (Distance)
1 min row/ 1 min rest
2 min row/ 2 min rest
3 min row/ 3 min rest
4 min row/ 4 min rest
3 min row/ 3 min rest
2 min row/ 2 min rest
1 min row/ 1 min rest
There is a setting already preset to each rower with this workout in it.
Weightlifting
Deadlift (5-5-5)
55% +10# each month.