Morning.
CFE 3.11.10
3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Evening.
Row.C2
49:1,47:6,46:5,46:5,49:5,51:8,56.2,60:00 seconds.
CFE WOD 03.11.10
Complete For Time:
Pistols and lateral Burpees: 10-1 Reps
10 pistols R leg, 10 pistols L leg, 10 lateral Burpees, 9 pistols R leg, 9 pistols L leg, 9 Lateral Burpees, 8 pistols R leg, 8 pistols L leg, 8 Lateral Burpees …. 1 pistol R leg, 1 pistol L leg, 1 Lateral Burpee.
00:14:14
CFE 3.11.10
3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Evening.
Row.C2
49:1,47:6,46:5,46:5,49:5,51:8,56.2,60:00 seconds.
CFE WOD 03.11.10
Complete For Time:
Pistols and lateral Burpees: 10-1 Reps
10 pistols R leg, 10 pistols L leg, 10 lateral Burpees, 9 pistols R leg, 9 pistols L leg, 9 Lateral Burpees, 8 pistols R leg, 8 pistols L leg, 8 Lateral Burpees …. 1 pistol R leg, 1 pistol L leg, 1 Lateral Burpee.
00:14:14
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