Back squats
Heavy 5

CrossFit Games (Stage 1)
Event 4
Row 1,000m for time

Men’s times
Women’s times

**OKAY!! Time to hang with the big boys and girls! This is one of those days that looks easy on paper (“just rowing”) but is incredibly effective. If you had a chance to see the CrossFit Games (stage 1) on Friday and Saturday, you can watch Dani Speegle HERE, row a 3:18.1 (1:39/500m) for 3rd place in the event. And this is Russian Roman Khrennikov rowing a 2:48.9 (1:24.4) in 102 strokes. Insane!

Simple, but effective day – back squats and rowing. Get in a good warm up for both and get after it.

Concept2 Pace Calculator

Daily Read
Breathing while rowing
-Dark Horse Rowing