Conditioning:

Option 1:

MPCF Board WOD

5000m Row

For Time

Compare to Tuesday, 27 November 2018

 

Option 2:

CrossFit PairUp Throwdown

30 synchro deadlifts (185/123)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters (75/53)
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

 

For Time

(35:00 cap)

Scaling options can be found at CrossFit.com

 

 

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