3.4.17 CROSSFIT WORKOUT WOD LOVELAND FORT COLLINS CO

By 03/03/2017 wod No Comments
better

Warm up (10)

Coach lead

 

BOA wod #3

Teams of 4

For time:

5000m row

And

max burpees to plate (45)

(20 minute time cap)

 

P1- rowing

P2- dead hang from rig

P3&P4- doing max burpees to plate

 

For every burpee= 1 second off your time

Example: Finish row in 19:30 Complete 100 burpees = 17:50 finish

Or 20 Minute cap but only 4900 meters completed on the rower. 100 Burpees completed = 20:00 + 100 seconds = 21:40 less 100 burpees = 20:00 Minute score.

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