Complete Five Rounds,
Concept2 Row, 200 meters (it’s a SPRINT!)
Rest as needed then,
Thruster, 3RM (go HEAVY!)
Note: On the Thruster, the barbell must begin on the ground. A great goal for men is sub 45 on the C2 row and bodyweight Thruster for 3 reps, and women sub 50 on the row and 3/4 bodyweight Thruster. Make sure you get adequate rest between rounds to maximize the stimuli that we are after.
- CrossFit at 6AM, 8AM, 10:30AM and 4PM
- Bag Class at 5:15PM