09/17/2020

CrossFit Rolesville – CrossFit

Metcon (Distance)

15 min AMRAP

Max Distance Row

Every 3 min (including 0:00)

9 Pull Up

12 Wreckbag Step Up (50,24/35,20)

Accessory Work

4 Sets

15 Pallof Press (per side)

15 Kneeling Banded Crunch

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WOD Tips

* aim to make the pull ups and step ups :45 to 1:30

* The pull ups and step ups are going to fatigue your pulling position on the rower so start at a pace you know youll be able to maintain under fatigue