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WOD for 5.18.17

by Eric on 17/05/2017

CrossFit Decatur – CrossFit

Pick the workout below that best suites you and do it as hard as possible. It’s only the run or the row. Not both.

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Warm-up

Warm-up (No Measure)

The Hinshaw Warm-Up: http://journal.crossfit.com/2016/04/hinshaw-warm-up.tpl

Metcon

Metcon (Time)

For Time:

1 Mile Run

rest 3 Minutes

800m Run

rest 2 minutes

400m Run

Rest 1 Minute

200m Run

(Your time includes the rest)

Metcon (Time)

For Time:

2k Row

rest 3 Minutes

1k Row

rest 2 minutes

500m Row

rest 1 minute

250m Row

(your time includes the rest)

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