CrossFit SPEED – CrossFit
Strength & Conditioning
Ring Rows (8-8-8-8)
Performed as 31X1 Tempo
Superset with Bent over Row, immediately after performing the ring rows.
Bent Over Row (8-8-8-8)
Performed as 31X1 Tempo. Find a challenging yet manageable weight that you’re able to maintain 31X1 tempo at.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Shoulder to Overhead 70/45
40 Air Squats
Rest 60 Seconds After Each Round