CrossFit Empire South – CrossFit
For Time: 2,000-m Row (Time)
Max distance row in 8:00
B) Shoot for a consistent 1:45-2:30/500-m pace.
C) Chance to really push the pace on the rower.
D) If you’re not falling off the rower at the end, you didn’t do it right.
Post Workout Strength
Back Squat: 3 Sets of 3 Reps at 85% (3 Rounds for weight)
3 sets of 3 reps at 85% of 1 rep max.
Rest 1:30 between sets