191106

CrossFit Pally – CrossFit

Weightlifting

Sumo Deadlift (5×4 at 75-80+%)

Metcon

Metcon (Time)

Row Conditioning:

4 rounds each, with partner

300m moderate

200m fast

100m sprint
Keep in mind: if you do not have the ability to increase your pace after each distance, you need to slow the row down because otherwise you are doing this wod wrong. You need to leave room in your tank to be able to increase your speed after each distance chunk. It should not be a 600m row at the same speed, pay attention and learn how you row.