Crossfit
A) min 0: row 1000/900m. Min 6: row 500m. Min 10: row 250m. Min 12: row 500m. @ Min 16: row 1000/900m

7-10 minute break
B) 9×30 seconds on 30 off:
1) thruster (75/55lb) 2) burpee 3) abmat situp
*So 3 total rounds of each

WOD Notes

This is the last week of this aerobic capacity work. These intervals aren’t the most exciting, but you will definitely reek the benefits from them if you put the work in. On the second piece, try to push the pace for the whole 30 seconds.

Metcon Class

5 rounds for time:
400m run-25 wallballs-50 mountain climbers-10 strict pullups