Warm up:
PM Ammo
1 x Cindy
2 x 10 second handstand hold
40 m high knees
40 m "Butt-kicks"
40 m A-skips
3 x 40 m sprints (70%, 80%, 90%)
WOD:
1000 m row, 800 m run
Good participation today for a short, intense workout. WOD was done in heats due to limitations on rowers. Thanks to all for the patience and the hard work. See you tomorrow.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
9 comments:
M/33/5'11/194
7:05 as prescribed.
Row time was 3:35.
M/31/5'11/205
06:58
M/32/5'9/165
6:59 as RX'd
-Row was 3:30
M/33/6'2"/220
07:30
M/31/5'11/185
6:47
M/6'0"/166
6:43
3:23 row
3:20 run
m/25/5'10"/170
7:22
M/36/6'4"/218
7:12
Done at lunch.
Row time was 3:32
7:15
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