Thursday – 5/27/21

CFD – CrossFit

Conditioning

Metcon (5 Rounds for time)

Row OR Ski

1. 1500m Conversational pace @26spm

Rest 3:00

2. 1000m Challenging pace @26spm

Rest 3:00

3. 750m Challenging pace @26spm

Rest 3:00

4. 500m High intensity @26-28spm

Rest 3:00

5. 250m High intensity @26-30spm
Set your damper at 3

Each work interval is a different distance. This requires you to set the distance for each interval right before you start. So, set the work distance and rest time for the first interval. Then row the work distance and paddle the rest time.

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