081519

Seaward CrossFit – Seaward MVMNT

Metcon (Time)

With a partner for time:

Part 1 – 1500m row

*Switch every 250m

-Rest 5 Minutes-

Part 2 – 1000m row

*Switch every 200m

-Rest 3 Minutes-

Part 3 – 600m row

*Switch every 150m

***Sub for bike if need-be

2.5 miles – Switch every 0.5

1.8 miles – Switch every 0.3

1 mile – Switch every .2
During rest each partner will complete the following:

Rest period 1 – 25 Air Squats & 25 Mountain climbers (each leg)

Rest period 2 – 20 Air Squats & 20 Butterfly Sit ups

Rest period 3 – 15 Air Squats & 15 knee tucks

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