Cable Crossfit CrossFit WOD

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Max Effort Broad Jumps

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.

Metcon (3 Rounds for time)
Four sets for times of:
30/20 Calorie Assault Bike
20 Box-Facing Burpee Box Jump-Overs (24″/20″)
30/20 Calorie Row
Rest 3 minutes