7am Rowing

2 rds of 6 x 2min on / 1min off
5 min between rds

- Each 2 min goal is to maintain your 2km 500m split time while changing stroke rate every 2 min interval

Rnd 1 1) 28 s/m 2) 24 s/m 3) 20s/m
Repeat

Rnd 2 1) 20 s/m 2) 24s/m 3) 28 s/m
Repeat

CrossFit

Warm-up

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Strength

On the Minute x 10:
2 Box Pause Front Squats (2s pause at the bottom)

Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat

Work

“Speedo”

Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters / Push Presses

*Building to a Heavy Thruster Weight

CompTrain

Push Press 4 x 6