CrossFit Workout 6/13/19 Thursday

Warmup
8:00 EMOM
A 5 banded lunges/side
B 25 foot shuffle/side

Workout Warmup
3 rounds of:
200 m row, building in intensity
:20 suitcase hold/side up to rx weight
4 front rack lunges/side up to 95/65

CrossFit Workout
5:00 on, 2:00 off for 4 rounds
600/525m row
150 suitcase carry 32/24
Max front rack lunges 95/65 in remaining time

Coach’s Note
You should have about 1:00 left to do lunges. The suitcase carry is going to be heavy. You may switch as desired. The lunges should be light–go get them! The goal is to get to the lunges at the same time every round. If you can’t do at least 20 lunges unbroken at the workout weight when fresh, go down in weight.