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June 25, 2014 / Workout of the Day

Main – CrossFit Cardio

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(No Measure)

400 run
400 row
2 min AD

20 banded good mornings
20 Med ball cleans

Metcon (6 Rounds for time)

4 mins to run a 400m
4 mins to row a 500m

take the difference in time from your run and row and you have 4 mins to ride those seconds in calories on the AD. If your times are less than 10 seconds apart, ride 25 calories. All efforts should be max efforts.

Measurement is your 400m and 500m times.

Perform 2 rounds for Rx
Perform 3 rounds for Rx+

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