CrossFit Main Site Daily WOD

  • 5 x 2-minute rounds in 18 minutes
  • 15-cal. row
  • Max strict weighted toes-to-bars
  • Rest 2 minutes
  • Men use 8-lb. ball for T2B
  • Women use 4-lb. ball for T2B

In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate Option
5 2-minute rounds of:
12-cal. row
Max strict toes-to-bars
Rest 2 minutes

Beginner Option
5 2-minute rounds of:
10-cal. row
Max strict hanging knee raises
Rest 2 minutes

Movements : Row/Rowing, Toes-to-Bar
Equipment : Pull-Up Bar, Rower
Tags : AMRAP, Interval