# Thursday 170713

## 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)

### 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)

### 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)