Tuesday- Boat Race (Benchmark)

CrossFit 

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds
*Run substitue is 28/20 cal. AirBike

​Sweat-X

21-18-15-12-9 of:
AirBike Cal. /3
KB Swings
KB Goblet Squats
Abmat Sit-Ups
*you go, I go partners

AirBike Cal. 7-6-5-4-3

Open Prep

​1. Class WOD

2. Conditioning
27-21-15-9:
Wallballs (20/14)
Box Jumps (24/20)
Calorie Row