6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

 

You will have a choice today between the Run Or the Row. “fully recover” then we will tackle the Metcon.

Extra Reading

The connection between the 2nd and 3rd pulls

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit WOD (AMRAP – Reps)

12 minutes
20 HSPU
30 wall balls