CrossFit – Wednesday, November 8th, 2017

Optional programming or Rest Day

-Row Intervals-

Three sets:
500m at fast pace
Rest: 1min
5 second sprint,
50m easy,
10 second sprint,
100m easy,
15 second sprint,
150m easy,
20 second sprint
200m easy

Rest: 3 minutes between sets

Workout Pacing: The opening 500m should be at your 2000m PR pace. Your sprints should be at max effort. Your easy paced intervals can be at anything you want (just no stopping).

The community workouts are always the best!