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ROW/DEADLIFT

PHOTO: CrossFit Massapequa Athlete, John T. all set to crush a WOD!

STRENGTH:

ROW 1,500 METERS

- REST -

ROW 1,500 METERS

- THEN -

10 MIN EMOM:

3 DEADLIFTS @ 70%

6 PUSH-UPS

WOD:

4 RFT:

25 SIT-UPS

15 GOBLET SQUATS (53/35)

5 RING DIPS

-REST 30 SECONDS EACH ROUND -