CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (5 Rounds for reps)
5x500m row
Choose a partner and alternate 500m row efforts. Go as fast as you can each effort. If you don’t look like you got rabies at the end of the first round, GO FASTER.
Weightlifting
Metcon (No Measure)
Super set:
5×10 slow bicep curls
AMRAP perfect slow pushups
Super Set:
5×10 Slow Ring rows
5×10 tricep kick backs
Go slow with excellent form. Your goal is to make your muscles burn out. Rest 90 seconds or less between the sets. Do not hurry through the reps, do not pass go and collect $200.
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