Thursday 12.28.17 CrossFit

Metcon

20min EMOM
Min 1-10 Row 100m
Min 11-20 Assault Bike 30s
*Alternate Options
10m Shuttle Runs x 30s
Ski Erg x 30s
Score = 20 if you complete all the work
Intent: On paper this probably doesn’t look too bad because in theory you should have at least 35-40s of rest each set. Maintaining those intervals is the challenge today with your score being slowest split. Advice is don’t go out too fast!

Finisher

10min EMOM
50 Foot Bottoms-up KB Carry each (light)
100 Foot Single Arm Farmer Carry each (heavy)
Plank Complex (side + elbow + side x 10s-10s-10s)

$ Out

10min of Zone 1 Work
row, bike or ski erg
*Every minute complete: 10 Deadbugs
By | 2017-12-27T17:17:19-05:00 December 27th, 2017|WOD|Comments Off on Thursday 12.28.17 CrossFit