3.22.2018

CrossFit Silos – CrossFit

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Benchmark/Re-Test

500m Row (Time)

Max Effort 500m Row

Metcon

For advice on this CF Mainsite workout click here: https://journal.crossfit.com/article/cfj-crossfit-wod-180107

Row Conditioning 2018 (Distance)

With a 25-minute running clock, 5 rounds for meters:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Total distance rowed to comments.

Active Recovery

If you plan to do the Open tomorrow- consider doing the active recovery below.

Active Recovery 2018 v4 (No Measure)

4 Rounds Per Station

(60 Sec. Rest Between Rounds)

Station 1: In 2 Minutes

100m Run

10 Wall Balls (20/14)

Max Double Unders

:90 rest

Station 2: In 2 Minutes

100m Row

5/arm DB Snatches

Max Ab Mat Sit-Ups

:90 rest

Station 3: In 2 Minutes

:30 Wall Sit

10 HR Push-Ups

Max Jumps Squats

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