CrossFit (Performance)
Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly. CrossFit (Fitness) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 10 Burpees 10 Jumping Lunges Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
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December 2020
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