17.9.18

We have a new face coming to CrossFit Alioth this week. Find out more HERE


Strength/Skill
E90sec. x 5
3 weighted pull ups or 20-30sec. chin over bar hold

E90sec. x 3
10/10 db bent over row  


Conditioning
3 Rounds for TIme
20 pull ups / Jumping pull-ups
15/10 cal bike
20 DB burpees
15/10 cal bike

Optional Finisher
3-5 Rounds
50ft seated sled pull
100ft overhead KB carry
Rest ~2min






workout of the dayRebecca Koch