If you have not gotten an email from Wodify to set up your account, pleas email me tom@rockypointcrossfit.ca with a possible alternate email and I’ll get you setup.

We have a long weekend coming up. We’ll be running only a couple of classes on Monday. Stay tuned for times.

Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility

3 Rounds (for quality) (No Measure)

10 Candlestix (try one legged)
1 Rope Climb (or 3 short climbs)
8 DB Snatch per arm

Run/Row Mile (Time)

Four rounds for time of:
Row 400 Meters
Run 400 Meters

This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. Same rules with the Run. The workout is completed when each member of the team has rowed and run 1600 meters. If you are doing this on your own, give yourself 2-3 minutes of rest between rounds, and score the times for each round.