Ballston CrossFit » Friday, January 5, 2018

Friday, January 5, 2018

On a running clock, for time:

Row 2000m

When the clock reaches 10 minutes, perform the following:

3 RFT:
15 Shoulder-to-Overhead 135/95 Fx: 115/80
15 Hollow Rocks

When the clock reaches 20 minutes, performing the following:

3 RFT:
15 Burpee Box Jump Overs (24/20”)
15 DB Shoulder-to-Overhead (2 x 50/35# Fx: 35/20)

Go as hard as possible in each segment of the workout!

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