Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (No Measure)
Spend 15 minutes practicing obstacles.
This is your last chance before the race during class!
Conditioning
3: 500m Row (Time)
Max Effort 500m Row
Try to PR. Don’t save anything for the 2K row. The focus is the 500m.
Also, row an easy 60-70% 500m to loosen up before your PR attempt.
Wait 10 minutes before you row your 2k.
4: 2k Row (Time)
Max Effort 2k Row
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