CrossFit WOD Raleigh and Durham 7/12/17


WOD

1) Row 1K for Time

2) 400m Farmer’s Carry for Time 24/16kg

3) Metcon 

5 rounds of:

10 HSPU* (see note)

20 “Russian” KB Swings (do not go above shoulder height) 32/24kg

Rest 1:00 between rounds

*If you perform the first round unbroken on a flat floor, add a 10# plate (deficit) each subsequent round. Stop adding deficit when you can do no more than 5 reps unbroken, then remove one plate each subsequent round.
RX+: 7 Rounds, strict HSPU’s

*1,2,&3 may be completed in any order