WOD A: row 500m for time

Set rower to "Single Distance"-500m in "New Workout" menu.


Skill: Strict Toes to Bar

5 min EMOM

5 strict toes to bar per mins


2 min transition period


Strength WOD: 10 mins warm up + 30m Time Cap 


WOD B: "Crossfit Total"

10 min warm up:

By using 2 x 3 rep scheme per movement, progressively work up to about 60%-65% 1RM for each movement.

2x3 back squat

2x3 strict press

2x3 dead lift


30 Min Clock starts after warm up.

10 mins: Heavy Single Back Squat 3-2-1-1-1 (5 attempts only - start at 70%+)

8 mins: Heavy Single Strict Press 3-2-1-1-1 (5 attempts only)

12 mins: Heavy Single Dead Lift 3-2-1-1-1  (5 attempts only)

Score = total weight.