1. Warm up
2. Strength training; five rounds of:
(a) Weighted ring dip, 5 reps
Rest, 60 s
(b) Rope climb, practise/climb/arms only
Rest, 60 s
3. Conditioning; FOR TIME:
Row, 2000m
This is a man/women test - do not underestimate it!
4. Recovery
Check out the worlwide 2000 m row rankings here. Please have a look here and here for details, times, scores, comments and videos for part 3 of this workout.
Update on 2012-04-11 19:48 by CrossFit Harrogate
