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CrossFit 631
381-1 Route 25A
Rocky Point, NY 11778

(631) 849-6565

Monday 1-8-18

Monday, 08 January 2018 00:00

Warm up-

4 Frames Rowling

Strength-

On a 10 minute clock, 2 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Conditioning-

500m row sprint

Then

AMRAP

4 L-pull-ups 

7 cleans (135/95)

12 min cap

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