row Archives | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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Strength

Front squat: 10 x 3 @ 65%

Rest 30 seconds between

Accessory 

5 min: kettlebell long cycle (heavy as possible)

WOD

“Jackie

1000m row

50 thrusters 45/35

30 pull ups 

 

Skill 

Air squat

Ring row

Push up

Back squat

Ring Dip 

 

WOD

250m row

THEN

15-12-9 reps – 

Squat

Push up

Ring row 

THEN

250m row