“The Sprinter”

10 rounds, each for time, of:

100-meter sprint on the Concept2 Row
Rest up to 90 seconds between rounds

Rest as needed then,

Tempo Deadlift, 7,5,3,1 repetitions (5 second descent)

Note: Today we are contrasting the speed and power of the 100-meter sprint (approximately 16 to 20 seconds of work) with the slow and methodical eccentric tempo on the Deadlift. Remember that the mechanics of the Concept2 and the Deadlift are very similar and complementary, just operating on different planes.

Congratulations to Jim on 7 Years of CrossFit training!


Thursday Special Programs

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Krav Maga & Bag Class (5:30PM – 6:15PM)


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