Work up to a heavy single then 5×5 @ 70% of the heavy single
In teams of two:
Each person will row 3x1km in an alternating fashion. Recover while your partner rows. Score is total time.
Work up to a heavy single then 4×5, 1xMax Reps @ 70% of the heavy single
Row is the same as above.
BAF day is tomorrow. No, not that BAF. This is the one where you bring your friends to experience CrossFit since it’s so hard to put into words. There will be a completely scalable workout (as always) for you and your pals to enjoy. Fun for all!