Latest WOD

CrossFit WOD for 8/19/2013

Max Distance Row
in 5 Minutes

then . . .

For time:

Run 500M with 10 Burpees at each corner
(Start with 10 burpees when you get downstairs and step outside.  End with 10 burpees at the bottom of the stairs before returning to the box)
60 Back Extensions (break up as necessary)

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Row for 5 min
    then . . .
    Run 500m with 7 burpees at each corner (follow Burpee pattern of RX)
    45 Back Extensions

    Brass:
    Row for 5 min
    then . . .
    Run 500m with 5 burpees at each corner (follow Burpee patter of RX)
    35 Back Extensions