Warmup:

10 Rounds of “Rowling”

10 Rounds of EXACTLY 100M row – perform 1 burpee for every meter over or under 100M ea round

Video courtesy of Train FTW.

WOD:

35 Min AMRAP:

2K Row (slightly higher than 5K pace)

10 Cal Bike

Video courtesy of CrossFit HQ.

Just so you know, the plan is to re-test our 5K on 28Oct, so a little more work on rowing today.  As stated above, keep your pace slightly higher than when you did the 5K on 6Sep.

Cool Down:

Kneeling Lat Stretch – 2 Min Per side

Leg Bleeds – 2 Min