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WODs

CrossFit WOD, February 24, 2017

By February 24, 2017No Comments
I Hate Dave Castro

Warm-up
Warm-up
Coach’s Choice

Weightlifting
One Armed Dumbbell Rows (3 x 12)
12 each arm, 24 total. Same weight all 3 sets.
Reverse Dumbbell Fly (3 x 10)
Chest down on a bench

Same weight all 3 sets.
Dumbbell Curls (3 x 10)
For the girls. Same weight all 3 sets.

Metcon
I Hate Dave Castro (AMRAP – Reps)
Death By Row/Bike x 16 Mins.

Min 1 – 20m/50m
Min 2 – 40/100
Min 3 – 60/150
Min 4 – 80/200
Min 5 – 100/250
Min 6 – 120/300
etc…

IF YOU FAIL A ROUND, start back at 20/50m until the 16 mins is over. Record the highest meters completed.