CrossFit Timoro – CrossFit
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.
Athletes should keep the 50-calorie row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
Post Workout (Weight)
10 Turkish get-ups/arm
– Use a single DB or KB