A Row, A Bench, Chins and Rings

While we are after everyone to CrossFit we don't have CF Pets yet!

Today's WOD:

Row 1,000m
  
Followed by:
  
30 Bench Press 80% Bodyweight
25 Chin-ups (strict)
20 Ring Dips
  
For time.

Warm-up:

  1. Row 4 Minutes 1x
  2. Squat x15
  3. Push-up x10
  4. Shoulder ROM
  5. Chin-up x5
  6. Ring Dip x5
  7. Hip/Back Extension x10
2 rounds

MOD:

Row
Bench Press
Chin-up

Post-WOD:

Athlete's Choice
Roll & Stretch

CFTally Athlete Results:

Bennan 18:20 Scaled

Jolly Green 15:08 Scaled

Joker 9:84

UgoGirl 13:51 Scaled

Stoner 9:59(best time)

Happy 13:02

Jimmy 22:10 Scaled

Mighty Mouse 5:44 Scaled

Kelly G. 20:03 Scaled

Mikel 14:28 Scaled

Chris 18:10 Scaled

Brad 15:34 Scaled

Shaun 13:54

Q. 20:00

K-belle 21:15 Scaled

Preacherman 17:34

Upman 14:29

Rachael 14:10 Scaled

Skipper 15:54 Scaled

Bill 15:38 Scaled/subbed