Frawsty Fridays: 09/21 (Gym Provides)
CrossFit Deliverance – CrossFit
Coaches Choice: Complete Back Squat in competitive program
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Metcon (AMRAP – Reps)
Every 2mins for 14mins
20/16 Cal Row
V-Ups > GHD Sit-Ups