07/21/2016 Rowing

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

10 minute Build

5×5 reps Sprint Start – Cut Layback 1/2 slide

5×5 reps Sprint Start – Cut Layback 3/4 slide

5x Sprint Start – Starting 5 @50%

Metcon (No Measure)

3 sets of 8:00 Row

as 4x(:20 on Max, 1:40 Easy)

DF/DS: 3/6/9

Stroke Rate: Open

Split: :20 on Max, 1:40 Easy

Rest: 2:00 between the 8:00 pieces