CrossFit

WOD
Row 5k

Feel: Cardio
Pacing: Sustain

Accessory Work
While Group 1 is rowing:
(Group 1 will do this after their row)

Group 2
For 15 minutes:
EMOM Alternating
15 DB Push Press
15 DB Bent Over Rows
15 DB Bicep Curls

Barbell

Back squat
2×4@75%
2×3@80%
2×2@85%
2×1@85+%