Blog
08
27
2017

Uncommon WOD – 082817

CrossFit 1.0

A.
Three sets of:
Front Squats x 8-10 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 Air Squats

CrossFit 2.0

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

B.
For time:
500 Meter Row
50 Wall Ball Shots
50 Push-Ups
500 Meter Row

*Courtesy of CrossFit Invictus

author: Jacob Watts

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