Thursday 160707
Boise CrossFit – CrossFit
Metcon (3 Rounds for distance)
Against a 10-Minute Running Clock, perform the following:
3 Minutes of Rowing at a Stroke Rate of 20 s/m
3 Minutes of Rowing at a Stroke Rate of 22 s/m
2 Minutes of Rowing at a Stroke Rate of 24 s/m
2 Minutes of Rowing at a Stroke Rate of 26 s/m
(These are performed as a single 10 minute interval)
Rest until the running clock reaches 16:00, and then…
Against an 8-Minute Running Clock, perform the following:
2 Minutes of Rowing at a Stroke Rate of 22 s/m
2 Minutes of Rowing at a Stroke Rate of 24 s/m
2 Minutes of Rowing at a Stroke Rate of 26 s/m
2 Minutes of Rowing at a Stroke Rate of 28 s/m
Rest until the running clock reaches 30:00, and then…
Against an 8-Minute Running Clock, perform the following:
3 Minutes of Rowing at a Stroke Rate of 24 s/m
3 Minutes of Rowing at a Stroke Rate of 26 s/m
1 Minute of Rowing at a Stroke Rate of 28 s/m
1 Minute of Rowing at Max Speed (full length rowing)