Thursday 11.16.17 CrossFit

RowVember workout #3 11.22.17
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Part #1
Partner Up.
You go, I go style
8 Rounds
1. 200m Row
2. 60yd sled power walk, heavy

Part #2
Partner Up.
8min Max Distance
Front Rack KB Carry. Athlete choice of weight.

Intent: Sled power walk will provide the additional benefit of helping facilitate recovery and strength glutes/hamstrings. Row intervals the goal is complete all work at an “uncomfortable” pace but sustained efforts.

$ Out

*Athlete Choice
Pick 2 “Extra Credit” movements that you missed from this week.