CrossFit Workout of the Day

Ring row
Every 2 minutes for 8 minutes
5-10 tempo reps

tempo – 21×0
2s eccentric
1s at bottom of rep
x ascend afap
0s pause at top of rep

for time
60 wall ball 20/14
50/35 cal row
40 bar facing burpees
30 hang power snatch
20 t2b

LVL1 – 55/45
LVL2 – 75/55
LVL3 – 95/65

intent – threshold pacing

Accessory Work
3 sets of 21’s
7 db curl to elbow height
7 db curl elbow height to shoulder
7 db curls
3m rest