WOD:   11/03/16
 

10 minutes to work up to a heavy Overhead Squat 
 

For time:
Row 1,000m
Directly into:
21-15-9
Overhead Squat 115/80-lbs.
KB Swings 70/53-lbs.

 

 

http://library.crossfit.com/free/pdf/CFJ_2016_10_Calories-Beers6.pdf

 

This article is a must read!

Some really great info on rowing in workouts and the difference between meters and calories on the Erg.