Wednesday 11-9-16

Coach's thoughts on today:

Holy Cats! we've done 10x300 before, so if you were here on that day you have an idea what you're in for.  These are short row sprints so really get after it, but it's gonna get rough the last few. 

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon

  • Form: Metcon (7 Rounds for time)

Row

7x250m

  • C/I: Metcon (7 Rounds for time)

Row

7x350