backwardarrowcf@yahoo.com
1701 N. Treadaway Abilene, TX
325-400-1309 

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Copyright © 2019 CrossFit Backward Arrow

Tuesday July 25th

July 25, 2017

 

SWOD

 

Row 2k

Broken down in this manner

500m hard row

250m easy row

250 hard row

250 easy row

750 hard row

 

CWOD

 

100 KBS (53/35)

 

EMOM 5 burpees

 

5 burpees every time you put the KB down or rest

 

Optional Additional work

 

5 RNFT

 

3 Turkish Get ups (ea)

5 laps of bell up Farmers walks (big room)

7 laps of KB farmer walk + med ball burden carry

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