CrossFit Workout of the Day

Every 2 Minutes for 4 Rounds
Max set of pull-ups*

-*Stop 3/4 of failure

Every 2 Minutes for 4 Rounds (rounds 4-8)
10 bent over barbell rows

– barbell row weight should be challenging for 10 reps not a cakewalk.

7 Rounds:
3 Minutes work / 1 Minute rest
12/9 cal row
25 Double-unders

– start at a pace which you can maintain through 7 rounds.
– athletes should be able to say within 100/200 cph throughout the entire workout.