Main – CrossFit

Metcon

1: Metcon (Time)

400m Row

15 CJ, 155/105

400m Row

30 T2B

400m Row

45 Wall Balls, 20/14

400m Row

45 KBS, 32kg/24kg

400m Row

30 Ring Dips

400m Row

15 Front Rack Lunges, 155/105

400m Row
This WOD is a version of the Hero WOD “Luke”, done with rowing instead of running.