Rowing, Pullups, and Squats for 4/27/2017

Is everyone still alive after Crazy Kruger?

Do you have any friends or family members who want to start CrossFit?  May’s CrossFit Fundamentals Program starts on Monday, May 1.  They can enroll on our “Programs” page.

Whenever we program a WOD with max effort (“ME”) you should always think about lots of reps.  We want you to be absolutely exhausted from doing that movement by the end.  If you are not, then you did not receive the proper stimulus for a max effort WOD.

CrossFit Alloy WOD for 4/27/2017:

MetCon:
1. AMRAP 4 Min:
1 Min Row for Cals
ME Pullups
Rest 3 Min
2. AMRAP 4 Min:
1 Min Row for Cals
ME Squats (empty Bar)

Cashout:
10X
0:30 Situps
0:30 Rest