WOD – 140.6 -

Skill/Strength

A – Bent Over Barbell Row – 3 sets of 8 to 12 reps with 90 seconds rest b/w sets

B – Squat Clean – Within a strict 8 minute window, build up to your heaviest single

WOD

6 Rounds For Time

5 Squat Cleans (155/105) Rx+ 8 Squat Cleans

10 Pull-Ups (Rx+ 15 Pull-Ups)

Love CrossFit?  Want to do it forever? Well then you’re going to have to build a resilient shoulder and thats achievable with rows. Learn to love the bent over barbell and dumbbell rows and keep the fun going.

If you want to get seriously fit, it’s not enough to simply come to class. You have to educate yourself. If you want to learn more about a specific aspect of CrossFit or nutrition, just ask a coach for a good source of information.