11-28-17

1. Olympic Benchmark
Squat Clean
1-1-1-1-1
*Every 2 minutes a lift, 10 minutes to find a heavy 1 rep
*Spend the first 20 minutes of class warming up to start your first rep around 80%

2. Rowing Benchmark
Max Effort 2k Row
*This 2000m row will be our baseline for the next 8 weeks for our rowing/endurance program we will work on twice a week.

CategoryWOD
Logo_footer   
     © 2016 Extreme Crossfit Martinsburg

Created by GiraffeJiuJitsu Studios