STRENGTH
Weighted dip
One arm row
4 x 5 rep
WOD ‘Coffland’
Hang from pull up bar for 6 minutes.
Each time you drop from the bar, perform:
600m run
30 pushup
25 minute cap
Hero workout today that was posted on Crossfit.com this week. We’ve modified it down to 600m because of the land slip. Scaling options are; dropping to 300m run and/or doing 3-4 min total hang. Push up volume can also be scaled.