Plan & Conquer – CFS

Feb 27th, 2016

Category: CrossFit

Plan & Conquer – CFS

Kate

Kate

WOD
At 0:00-5:00
1000m Row for Time

At 5:00-20:00
AMRAP
5 Power Cleans (135, 95)
10 Burpee Box Jumps
15 Wallballs

At 21:00
800m Run for Time

ADV – 155, 105
Level 3 – 115, 75
Level 2 – 95, 65
Level 1 – 75, 45

The workout will have 3 scores
1. Row Time
2. Rounds & Reps of AMRAP
3. 800m Run

Neither the run or the row should be at 100%. But the goal is to keep the intensity high with the bookends. You should be pushing hard and using your times to represent a 85-90% effort.

DISCUSSION 1 Comments

  1. Jule 02/27/2016 at 4:27 pm

    Row: 3:50.6
    AMRAP WOD: 4+5 Rx
    Run: slow jog