ANNOUNCEMENT: 'FRONING: THE FITTEST MAN IN HISTORY' IS NOW AVAILABLE ON iTUNES

CrossFit:

For time:

Rx:
Row, 1000 m
30 Deadlifts, 225/155 lbs
50 Pull-ups

Competition:
Row, 1000 m
30 Deadlifts, 185/135 lbs
30 Pull-ups

Performance:
Row, 1000 m
30 Deadlifts, 135-165/95-110 lbs
30 Banded Pull-ups or Ring Rows

Fitness:
Row, 750 m
30 Deadlifts, 65-95/45-65 lbs
30 Ring Rows

Announcement:

"Froning: The Fittest Man in History" is now available on iTunes.