Main – CrossFit

(No Measure)

3 rds:
10 air squats
100m row
60 sec banded hip flexor distraction x2

Back Squat (Find 1RM)

Metcon (Time)

500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

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