October 1, 2014 / Workout of the Day

Main – CrossFit Cardio

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(No Measure)

400m run
400m row
2 min AD

100 singles

Tabata AD (Calories)

Tabata AD

Use the top setting for the AD’s and work through the 8 rounds of 20 sec on and 10 off. Measurement is total cal

Metcon (Time)

After a 4-5 min break (after Tabata)

Partner up. Relay race from rig (on side of box without the wall ball stations) to WB.

Partner A runs down to WB station and does 10 WB (20/14)
Partner B waits for partner A to get back.

Race to 100 WB as a team.

Measurement is time

1000m Row (Time)

Max Effort 1000m Row

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