January 25, 2020

9am CrossFit/10am Aerobic Capacity: Week 15

Metcon
Metcon (Time)
100 Double Unders
25 Toes 2 Bar
50 Power Snatch 95/65
25 Toes 2 Bar
100 Double Unders

For Time

Warm-up

Aerobic Capacity Warm-Up
Warm-up Row
EMOM x 12"
A. 18/23/28 spm
B. 20/25/30 spm
C. 22/27/32 spm
D. Arms only/Arms & Body/Legs only

Aerobic Capacity Warm-Up
3 rounds of
25 Banded Good Mornings
25 Hollow Rocks
10 Diver Push-ups
Row’d Royalty 20.2 Benchmark (Time)
500 meters then rest 1:00
400 meters then rest 1:00
300 meters then rest 1:00
200 meters then rest 1:00
100 meters then rest 1:00
100 meters then rest 1:00
200 meters then rest 1:00
300 meters then rest 1:00
400 meters then rest 1:00
500 meters then rest 1:00
**overall rowing time minus the rest**

10" row cool down

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San Antonio, TX 78249
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