CrossFit First Creek – CrossFit
Bent Over Row (3×8)
Super light on these. Men <95lbs Ladies <55lbs for reference if you use a barbell. <53/35 if using KB/DBs. Your choice.
Pull with your back, move with a tempo and keep the weight steady throughout ROM. (range of motion)
3×8 RDL’s using same weight.
Rest 2:00 between sets
Partner 1- 200m Farmer Carry (53/35)
Partner 2- 3 Rounds of
12 Wallballs (20/14)
14 Hang DB snatch (50/35) (7R/7L)
Partner 2 must complete all 3 rounds and begin farmer carry before partner 1 can begin the 3 rounds. Score total time between your pair.