CrossFit Workout – Monday 01/16/2017

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1 – 500 meter row sprint, max effort, for time

2 – 4 rounds, for time, of

3 chest to bar weighted pull-up
6 chest to deck strict pushup w/plank jack
9 deadlift 135/95
12 weighted situp
3x then
300 meter row

AfterWOD: 100 air squats, for time

Sneak Peek for the Week:

Tuesday: Power Cleans and Jerks, strength or skill and EMOM
Wednesday: strength or skill:, barbell front rack lunges, heavy
Thursday: TGUs and KB swings
Friday: Friday Surprise, a barbell and a jump rope

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