Engine

Warm up: 1000m row increasing speed
Row: 5*1000m @95-100% MAS, 3 min rest

Engine kväll

3 rounds at 100% effort
250m row
10 KB swings 32/24kg
10 Burpees
10 KB swings 32/24kg
10 Burpees
10 KB swings 32/24kg
250 m row
rest 8 min

Crossfit

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.