By CrossFit North Zone March 6, 2020 07-03-2020 FITNESS STRENGTH 3 sets of: 10 ring rows ( increase range with a small box) 10 l seated presses 30m farmers carry WOD ”GHOST” 6 rounds of 1′ row 1′ burpees 1’du/su 1’rest MOBILITY Quads Thoracic Shoulders Share: