Workout 6.5.17

Nickname: Proud Mary Keep On Rollin

Cloud 9 CrossFit – CrossFit

Warm-up

Row 200m 70% pace

200m run

Row 200m 85% pace

200m run

Row 90-95%

200m row

WOD

Metcon (Time)

7 Rounds

300m Row

Rest 90 seconds between rounds
Stimulus: 50-90 seconds per round. High intensity! Rest will not be full recovery but should be FAST! Aim for a pace slightly faster than your 1000m. Try to stay consistent or increase pace each round! Not slower!

Cashout

10-9-8-7-6-5-4-3-2-1

DB strict press

Ring row

Not for time

Feature Video

CrossFit Class Workout