WOD – 2.19.15

Main – CrossFit

Warm-up

Weightlifting

Overhead Squat (5 X 5 – try to pick a load to stay with)

Metcon

Row Boat Squat (4 Rounds for reps)

4 Rounds –

Each Round =

2 minute Calorie row

Followed by – against a 4 Minute Clock

30 Overhead Squats 65#/45#

rest the remainder of 4 minutes before the next round.

Regardless of where you are in your squats, you get back on the rower at

6, 12 and 18.

Total reps per round, which will include calories and OHS.

RX+ = 95/65

Cool Down

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