Friday – 180112

SWOD

For time:
500m max effort Row
rest 5 minutes, then…
Max Burpees in 3 minutes

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

5 rounds for time of:
10 DB Power Cleans
10m Lunge w/ DB’s
10 DB Push Press
10m Lunge w/ DB’s

Men use – 50’s
Women use – 35’s

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