3 rounds of:

Row 500m

Run 400m

Rest.... (3-5minutes)

The row starts with the athlete STANDING behind the rower. On the count of three the athlete may then get on rower.

The rower may also be turned on and ready to go if athlete desires.

Keep track of each round post times to comments....


Note** On Wednesday we will be doing the CrossFit Total, which is a 1 rep max on the Back squat, Shoulder press, and Deadlift, Please show up early, and be prepared to start the total at 15 minutes past the hour. It will take up the rest of the hour to complete. Rules will be posted for Wednesday.