CrossFit DeCo’s WOD

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (The hard pulls are an ALL OUT effort!)
1 minute Easy

18 Minute AMRAP:
10 KB Swings (50/35)
10 Alternating Box Step-ups with empty barbell on back (45/35) (24/20”)
100 Double Unders
20 KB Swings
20 Alternating Box Step-ups with barbell
100 Double Unders
*Keep adding 10 reps per round to the weighted movements for the 18 mins.

Accessory Work
10 Minute EMOM:
7 Hollow Rocks & 7 Supermans

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