Tour of Memphis…

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Romwod

Metcon (Time)

Tour of Memphis…

14k on Rower

*Follow below for Damper Settings during your row

-Beginning Damper on 3

At 12k, switch to 7

At 11k, Switch to 4

At 9k, switch to 9

At 8k, switch to 1

At 7k, switch to 10

At 6k, switch to 2

At 4.5k, switch to 8

At 2.5k, switch to 5

At 0.5k, switch to 6

Metcon (No Measure)

If not enough rowers, then double distance on the AAB for time (don’t worry about damper settings)