Warm-Up:
Coach’s choice

WOD prep:
Prep the row, run & strict press

WOD:
For Time
Reverse Jerry Pressed for Time
Cap: 35 minutes
2000 meter row
1-mile run (if you can’t run, no problem, bike 3 miles!)
2000 meter row

*In the rowing portion of the workout, you must stop and perform 5 strict barbell presses every 500m. 3 sets on the first 2000 and 3 sets on the 2nd 2000m Option 1 (115,75) Option 2 (95,65) Option 3 (75,50)
Time Cap: 30 minutes

*In the event that an athlete is still rowing when the 30-minute time cap is reached, the athlete must release the handle as soon as time expires. Score will be determined by the distance that shows on the monitor after rollover meters stop accumulating. If the rollover meters push you over 2000m after the time cap, your score will be 35:00. One second will be added to the 35 minutes for every meter and strict press not completed.

Post WOD:
Foam Roll

CFS Brief:
Day 17 WLC

Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.

The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)

Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm 
Cost: $65
Registration is limited to 15 and only open to CFS members

Link to the event flyer

Link to Registration