Friday's WOD - 7/1/2016


Skill:

500m - Strapless Rowing

Burpee Efficiency

Strength:

Bench Press

**Working weight is 95% of 3RM (04/19) / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

1x5@65%ww

1x4@75%ww

4x4@85%ww

WOD:

3RFT - 18 min CAP

30 Cal Row

20 Burpees to 6” Target

15 Toes to Bar or scaled variation

#calorierow #burpeetotarget #toes2bar #benchpress

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com