Boat Race

Boat Race

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

50′ Spidermans

200m Faster Row

:30 Samson Stretch/leg

50′ bear crawl

50′ side shuffles

50′ burpee broad jumps

:30 Ankle Stretch/ ankle

Strength

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 3-Position Squat Clean

Even Minutes – 2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.

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