CrossFit

W.O.D.

“The Sandwich” 15 Minute Time Cap
80 Calorie Row
40 Shoulder to Overheads 155/105
80 Deadlifts 155/105

“The Scaled Sandwich” 15 Minute Time Cap
80 Calorie Row
40 Shoulder to Overheads 135/95
80 Deadlifts 135/95
*Or scale to lesser weight 115/75

*Time cap will be strictly enforced, just like the games.
*Score time completed or total repetitions (each calorie = 1 rep)

We will run this WOD in heats of 5 (one rower left out for warm up), heat times will be on the board please sign up for your heat time.