Saturday 19/3/16 WOD CrossFit Widnes

Performance Rowing

Wk2 Session 1

Refer to your Personal Program

Skill

Max Height box jump test

(10 mins)

WOD - 4 x RFT

10 x Hang power snatch 50/30kg

10 x Thrusters 50/30kg

25 x Situps

10 x Box Jump 24/20"

** Penalty for bar being dropped

20 x Deadlifts 50/30kg