Rowing - 6 x 500m

Front Squats

Athletes will have 14 minutes to work up to and complete:

3 x 8 Front squats @ 70%

*These should feel slightly heavier than last week but athletes should still be able to complete sets without a belt. Keep the focus on consistent tempo and an upright torso. 70% will be roughly 5-15# heavier than last week.


6 Rounds for time

Row 500m

*There will be a 35 minute cap on today's metcon. Pick a pace and hold yourself accountable to it for all 6 intervals.