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Bandit CrossFit WOD–Monday, March 9, 2015

Main – CrossFit

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Conditioning

I am still out of town. And to make sure that the coaches can get anyone through the Open who needs it, we are doing a rowing day. Please come do this work. It is so beneficial for you.

Conditioning

1: 1000m Row (Time)

Max Effort 1000m Row
I’m only putting this here so you can check your PR time to find your pace.

The third set should be the highest intensity, but it should only be 80%. So, you should not be PR’ing today.

2: Metcon (6 Rounds for time)

Row 1000m @60%

Rest 2:00 minutes

Row 1000m @70%

Rest 2:00 minutes

Row 1000m @80%

Rest 4 minutes

x2 cycles (6 sets total)

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