CrossFit Hickory – CrossFit
Single Arm Dumbell Press (5 X 5)
Kneeling! 2 sets light, then go to a working weight.
10 m EMOM
15 sec sprint on rower (<1:20 pace for men, 1000 watts for men, > 700 watts for women)
May count “drift” as part of distance. Add miles from AB to meters of rower.