45 North Endurance!

CrossFit 45 North – CrossFit

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Metcon (Time)

For Time: 3K Row, Broken

250m Row ; Hard

*Rest 1 Min*

250m Row; Hard

*Rest 1 Min*

500m Row; Moderate

NO REST

250m Row; Hard

*Rest 1 Min*

500m Row; Moderate

NO REST

250m Row; Hard

*Rest 1 Min*

250m Row; Hard

*Rest 1 Min*

500m Row; Moderate

NO REST

250m; Hard

If you wish to Bike,

12/9 Cals for 250m Row

24/18 Cals for 500m Row

Note machine in comments.

Metcon (Time)

45 North at Home:

5K run;

every 4 minutes, walk 1 minute.