conditioning work

Thursday, June 30

On Monday, July 4th, Oregon CrossFit will be hosting one workout at 10am. We will be completing the workout "Seven". https://www.crossfit.com/workout/2010/05/30#/comme...

We have completed this workout on the 4th of July for the past 5 years. Anyone in the community is welcome to come and knock it out. Scaling and issues on scaling will be available like always. If you have questions please post to comments.

WOD: Either ski/bike/tru form or row 15 rounds: 30 seconds on 30 seconds off(stay on machine but no activity, record total calories and implement used)

Strength: 10x2 Sumo Deadlift @ 75%

Accessory: 3x10 double kb front squats (AHAP)

Recovery: banded hip opener