Renewed Strength CrossFit – CrossFit

Metcon (Time)

PARTNER WOD:

FOR TIME

5K ROW

10 MILE BIKE

*BUY BACK IN: 100 M RUN (RX+: 150 M RUN)

TEAM OF 3 OPTION:

5K ROW

10 MILE BIKE

*BUY BACK IN: 400 M RUN*
ONE PARTNER STARTS ON THE ROWER AND THEN LEAVES ON THE RUN, THE OTHER PARTNER CAN THEN WORK. BEFORE THE FIRST PARTNER CAN CONTINUE WORKING THEY MUST FINISH THEIR RUN.

Metcon (No Measure)

MOBILITY:

1 MIN CALF STRETCH

1 MIN LACROSSEBALL ON HAMSTRINGS

Metcon (Time)

AT HOME WORKOUT:

5 K RUN

*EVERY 5 MINUTES STOP AND DO 10 BURPEES, INCLUDING MINUTE 0*