“181206”

CrossFit Main Site Daily WOD

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  • For time:
  • Row 2,000 meters
  • 50 wall-ball shots
  • Row 1,000 meters
  • 35 wall-ball shots
  • Row 500 meters
  • 20 wall-ball shots
  • Men: 20-lb. ball to 10 ft.
  • Women: 14-lb. ball to 9 ft.

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.

Intermediate Option
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

Men: 14-lb. ball to 10 ft.
Women: 10-lb. ball to 9 ft.

Beginner Option
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots

Men: 10-lb. ball to 10 ft.
Women: 6-lb. ball to 9 ft.

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Source: crossfit.com
Movements : Row, Wall Ball Shot
Scoring : For Time
WOD Feed : CF Main Site