TUESDAY, NOVEMBER 20TH 018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Row (no foot straps)

100’ Right Arm Overhead Walk (Dumbbell)

100’ Left Arm Overhead Walk (Dumbbell)

15 Push Ups

Bench Press (2-2-2-2-2)

AFTER EACH SET PERFORM 10 CHALLENGING RING ROWS

BUILDING TO TODAYS HEAVY DOUBLE

Metcon (Time)

With a partner for time complete:

2 X 1,200m Row

*Alternate Rows with a partner. You should have 4-5 minutes rest between your 2 Rows. Focus on today is on pacing. Break the 1200m Row into 400m sections. To find your pacing, take your 2K row pace. Start out rowing :02/500m Slower than your 2K pace for the first 400m of the row. From Meters 400-800 increase your pace by :02/500m and now you’re at your 2K pace. From Meter 800-1200, increase your pace by :02/500m again and finish at a pace 2 seconds faster than your 2K pace. Record total team time

Example: Your 2K time is 8:00.

2K pace is 2:00/500m.

Meters 0-400: 2:02/500m Pace

Meters 400-800: 2:00/500m Pace

Meters 800-1200: 1:58/500m Pace

DONT WORRY IF YOU DONT KNOW YOUR 2k PACE

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