Week 4 Day 2

26.2 CrossFit – LBN

Back Squat (3×5)

Metcon (Time)

Row 500m

25 Ring Row

20 KB swings

15 Overhead squats

10 Burpees

Run 400m

10 Burpees

15 Overhead squats

20 KB swings

25 Ring Row

Row 500m
For the OHS use a PVC pipe or a barbell if you have the coaches ok… Coaches note: allow athletes to stagger the movements if there are not enough rowers. You can have a group start the run, have another group start the row, then have the other group do the row a couple of movements in.

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