Evolution A:

Concept2 Row, 1000 meters

Rest as needed then,

Evolution B:

Max Hold (Athlete Choice)

  • Plank
  • Handstand Against Wall
  • Freestanding Handstand

Evolution C:

Tempo Deadlift, 3,3,3,3,3 repetitions (5 second tempo)

Note: Athletes can move through today’s evolution in any order they want. How many men can Row 1K in less than 3:30, and women less than 3:50?

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Thursday Schedule

  • CrossFit at 6AM, 8AM, 10:30AM and 4PM



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