Wednesday 160713

Boise CrossFit – CrossFit

Metcon (2 Rounds for distance)

Against a 12-Minute running clock, perform the following:

4 Minutes of Rowing @ 20 s/m

4 Minutes of Rowing @ 22 s/m

2 Minutes of Rowing @ 26 s/m

2 Minutes of Rowing @ 28 s/m

Rest until the running clock reaches 20:00, and then…

Against a 12-Minute running clock, perform the following:

4 Minutes of Rowing @ 22 s/m

3 Minutes of Rowing @ 24 s/m

2 Minutes of Rowing @ 26 s/m

1 Minute of Rowing @ 28 s/m

1 Minute of Rowing @ 28+ s/m (full length)

1 Minute of Rowing @ 100% Flat Out Effort