CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (No Measure)

Recovery Row

2,400 Meter Row

Meters 0-200 – 2K Pace + 15 Seconds

Meters 201-400 – 2K Pace + 10 Seconds

Meters 401-600 – 2K Pace + 5 Seconds

Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.