CrossFit 45 North – CrossFit
Metcon
Metcon (Time)
Row 400 meters at 1000 meter pace
70 Double unders
rest 2 minutes
Row 400 meters at 800 meter pace
60 Double Unders
rest 2 minutes
Row 400 meters at 600 meter pace
50 Double Unders
rest 2 minutes
Row 400 meters at 100%
40 Double Unders
rest 2 minutes
Row 400 meters at 100%
40 Double Unders
rest 2 minutes
Row 400 meters at 100%
40 Double Unders
RX+: add 3 Bar MU after each set of Double Unders
Stick to the pacing – if you don’t know what pace you do for each distance, just increase effort over each set