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Components

Metcon

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Workout

Watered Down

The flow of the workout begins with 1,000 meters on the rower, then the other two movements, that's round 1. Round 2 starts with 800 meters on the rower, then the other two movements, and so on and so forth. The idea is that when you make it to that 200 meter row, you're ready to sell out and finish strong. Hold onto that farmer's carry, nice and steady through those lunges, and let's get those booty gainz!!!

Metcon

Fitness

F: Metcon (Time)

5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (50's/35's)
100' Walking Lunge

Open & Performance

OP: Metcon (Time)

5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (75's/50's)
100' Walking Lunge

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, October 06, 2019

Male Clients

Eric
Levy

9:00 AM CrossFit

25:44

David
Smith

9:00 AM CrossFit

27:01

55#

Female Clients

Cynthia
Brooks

9:00 AM CrossFit

27:53

Allison
Hervey

9:00 AM CrossFit

29:30

So this left forearm....