CrossFit WOD for Tuesday 5-23-2017


May 22, 2017

Metcon: Rowing is preferred. We have a goal to hit people! Pacing is key. 

Warm Up

400m Run, 400m Row, 2 mins on the bike, any order 


Athlete’s Choice

METCON- For Time (25 min Cap):

  • 1 mile Row (or 8 mins on the bike or 1 mile run)
  • 100 Burpees
  • 1 mile Row


Back Rack Reverse Lunges 3×10 ea
Banded Alphabet

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Paloff Press Banded Alphabet

Compliments of Game Changer Performance

“When you feel like quitting: think about why you started.”

– @BeHealthy – Twitter