WODWorkout of the Day

SPM Row

CrossFit 757 – CrossFit

Metcon (Calories)

Row for 16 min

Increase SPM (Strokes Per Minute) every 4 min starting at 22 SPM

(22, 24, 26, 28)

Record Calories rowed as score & meters in notes
Damper setting of 4

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Stations- 4 Rounds


CrossFit 757 – CrossFit

Metcon (4 Rounds for reps)

AMRAP 2 for 4 Rounds

Farmer Carry for Distance (in feet) (90/50)

D Ball Over the Shoulder (100/70)

Front Rack Lunges (95/65)

Burpee Box Jumps (24/20)

Rest

*Score= total reps for each movement

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