CrossFit

WOD

5 x 500 Meter Row
OR
1500/1200 Meter Air Bike

Score is total work time across all 5 intervals

Accessory Work

4 Rounds NOT for Time
10 Tempo Ring Rows
10 Strict Ring Dips

Back East Barbell (5:30pm only)

A). Snatch Deadlift

Every 2 minutes for 10 minutes (5 sets)
3 Segmented snatch deadlift

B). Snatch Complex

Every 2 minutes for 20 minutes (10 sets)
1 Snatch pull + 1 power snatch