liz andrew and nick

3 sets:
12 thrusters – 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 SDLHP – 115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 chest to bar chin ups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min

rest 5 min b/t sets including the 2 min after last set
as an example, if your best 500 m row sprint is 1:30….you row a 1:50 avg for 1st set, 1:45 avg for second set and 1:40 avg for 3rd set

post avg row times and notes to comments

CrossFit Endurence WOD

Tempo 90% D

Anaerobic Endurance Strength & Conditioning and CrossFit Main Site Rest Day

Choose ONE of the following sports:

90% Of Best Time for your set Distance.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k