CFG - Lacey
1200 ~ 8 of us
Crossover Symmetry
Warm Up
500 m row
hip hammy
arm circles
throw downs
swimmer
scap pull-up
knee raise
Metcon
Against a 3-minute clock…
Row 500 Meters*
Max Reps of Toes to Bar
Rest 60 seconds, and then…
Against a 3-minute clock…
Row 500 Meters*
Max Reps of Box Jump Overs
Rest 60 seconds and repeat for FOUR SETS
*Can sub for Bike, Ski, Row, Double Under, etc.
I scaled to a 20" box and did singles on the T2B. I alternated between Echo Bike (26 calories) and Rowing (500 meters).
T2B - 12-10-9-10 = 41
BJO - 8-8-7-7 = 30
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