Crossfit Journal

3/4/2014 5p

MetCon:

• 40 WB (20#)
• 20 C2B Pull ups
• 35 WB
• 15 C2B
• 20 WB
• 10 C2B
• 10 WB
• 5 C2B

Scale WB as needed. Scaled C2B with bands or Jumping Pullups or Ring Rows.

Then:

3 Sets, NFT:

• 8 Barbell Rows (medium weight)
• 8 Barbell Roll outs
• 8 Supermans

I scaled the C2B to Ring Rows as with my shoulder I didn't want to push it with what I would normally scale to (Jumping Pull Ups).

I finished in 11:35.

For the Barbell Rows I used 75#. The roll outs were tricky as at full extension a couple of times my right shoulder got weak and I couldn't support myself. Need to get it looked at.