Wednesday 4.4.18 CrossFit


Row 500 Meters
Run 400 Meters
18 Alt. DB Snatch (50,35)
12 DB Thrusters (50,35)
L3: (40, 25)
L2: (30, 20)
L1: (25, 15)
*Alternate Rx cardio
Row a total of 800m
400m Run = 90s Bike or Ski Erg

Intent: Today is about pacing and breathing. Your effort should NOT exceed 70% which means you should be able to maintain your splits for almost all of your completed rounds. Remember, it’s important to focus on lower-effort quality work and not try to kill yourself with every workout. Today is the day to do that.

$ Out

2 Rounds
50 Banded Standing Ab Crunches
30s Max X-Band Walks (left+right)
20 Alt. DB Curls (10ea)