CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Metcon (Time)
2 Rounds: (42min CAP)
Row 1000m
-Rest 2 Min-
Run 800m
-Rest 2 Min-
Row 500m
-Rest 1 Min-
Run 400m
-Rest 6 Min-
*Run should be as hard as you can.
**1k/500m row @ + :10 of fastest 500m row Ex: If you row a 1:50 500m your pace for 1k & 500m would be 2:00
**Goal is consistency!