10 September 2014 CrossFit 619 | 619

10 September 2014 CrossFit 619

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Wednesday

Supplemental Strength
 4 x 8 High Row
 4 x 8 Seated Cable Row
 4 x 8 Single Arm Row

Strength
Superset
Deficit Handstand Push Ups 6/4” Height
5 x 5
Pendlay Row
5 x 8
Every 3 Minutes

Superset
Handstand to Forward Roll or Forward Roll only for Beginners
5 x 2
T Bar Row
5 x 8

Workout of The Day
Rounds
12 Pull Ups
12 Box Jump Overs
200 Meter Run

Supplemental Endurance
5 Rounds
15 Wall Balls
10 Burpees
400 Meter Run

 

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