CrossFit South Rockland

Friday, January 3, 2014

Friday Day#3 Week#3 Speed

Warm up  & Skill
Row for 3 minutes

Rowing intervals 30 seconds work 30 seconds rest

5 rounds of:
20 seconds of work and 40 seconds rest
-Row for calories
-Burpees over mono rail
-Row for calories
-Double unders

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