130830

CrossFit is constantly varied, functional movement performed at high intensity. This workout would fit perfectly in that definition. We need a pool and a few bikes though.

Most people mixed rows with runs, some stuck to one or the other. With close to a 1:1 work/rest ratio, intensity stayed high. Great job guys.

10 rounds with a 2:00 minute rest between:
500 meter row
-OR-
400 meter run

Erin- 37:54  5 row/5 run
Derrick- 34:56  row
Jesse- 38:00 row/run/bike/swim
Kathryn- 39:02  run
Russell- 36:46  5 row/5 run
Eric- 35:20  run
Todd McK- 36:07  run
Casey- 37:38
Todd- 37:07  5 row/5 run
Teresa- 37:44  2 row/8 run
Candice- 38:40
Byron- 33:00  run
Quincy- 40:09  5 row/5 run
Paul- 25:30  3 row/3 run
John- 25:15  3 row/3 run
Matt- 35:27  run
T- 37:22  5 row/5 run

Interval training CrossFit style. Great job everyone. Thanks for the awesome efforts and fuel.

www.trackmypr.com

Standby. A super special session is next on our list.

CFSF