5 rounds, work up to a heavy
- 10 x Back Squats
Then, based on the Crossfit Mainsite WOD from March 21, for time
- 1000m Row
- 30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
- 20 x Dumbbell Bent Rows @ 14kg per hand
- 10 x V-Ups
- 1000m Row
- 10 x V-Ups
- 20 x Dumbbell Bent Rows
- 30 x Box Step Ups
- 1000m Row
Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.