CrossFit – Wed, Oct 11

CrossFit Timoro – CrossFit

Metcon (3 Rounds for time)

3 sets for total time:

1,000/800-m Row

– Rest 3:00 between sets.
INTENDED STIMULUS

19:00-21:30 (including rest).

Three maximal efforts on the rower.

Rest exactly 3:00 between sets.

Keep all efforts to 4:30 or less.

Post Workout (4 Rounds for reps)

4 sets:

:20 Russian twists (20/14#)

:10 rest

:20 weighted sit-ups

:10 rest

– Use a medicine ball or DB.