04-16-18 CrossFit WOD - CrossFit Code Red

04-16-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

15 min:

20 hollow rock

6 judo push-up

10 hollow swing

6 floor press

1-3 strict pull-up

Metcon

Metcon (Time)

5 RFT – No cap

30 floor press (95/65)

10 strict pull-up

RX+ (135/95)
When finished, move on to accessory work. 500m and 1000m rows.

Accessory

500m Row (Time)

Max Effort 500m Row

1000m Row (Time)

Max Effort 1000m Row