• Ron McKinstray

Sunday 22/9/19


9am and 10am wod

A.

25 unbroken front squats

rest three minutes

25 unbroken front squats

choose a weight you can "just" sustain

bar down = 1 burpee

B.

"Death by Metres"

row minute 1 - 100m

row minute 2 - 120m

row minute 3 - 140m

row minute 4 - 160m

...

Three lives, ie three chances to repeat a failed row

CrossFit Scotland Barbell Club

Featured lift - Deadlift

Establish a 3 rep max deadlift


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