Row 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

Deadlifts

5 reps at 275

5 reps at 255

5 reps at 225

5 reps at 205

5 reps at 185

20 Reps at 85

Recovery

Hamstring Stretch

Quad Roll with Barbell

Doing Reverse Burpees for over 30 years. Only 17 with CrossFit. We called them back breakfalls. I remember the day CrossFit was introduced to them. In my back yard.