by CrossFit Miles City

Warm Up:

2 rounds:

10 Cossacks + 10 Pause Goblet Squats

8 Split Squat Rock Backs/side

90 sec Rolling Plank


Back Squat – Build to heavy set of 5 then 1×10 back off set

Pause Calf/Tib Raise 2×15



Partner WOD

For Time:

2000m Row

While one partner is accumulating meters on the Rower, the other is performing one round:

12 Wall Balls

9 Burpees

When Partner 2 finishes their round, the two partners switch roles. Continue in this fashion until you reach 2000m on Rower.

To learn more about Erin’s Hope Project, click HERE.

You may also like

Leave a Reply

%d bloggers like this: