Fitness: Row 3 Min @ Z1 (approx 30 seconds slower than 5k pace).
Row 20 sec @ goal 5k pace
Rest 40 sec
Row 30 sec @ goal 5k pace
Rest 30 sec
Row 40 sec @ goal 5k pace
Rest 5 min
Row 5k Time Trial
If you have the chance Monday or Tuesday, complete this session:
Row 6 min @ 5k PR pace -4 sec, rest 60 seconds
See Fitness Gymnastics: Rope Climbs and Double Unders (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
If you wish to view our Weightlifting and/or Competitors programming contact us at firstname.lastname@example.org to be added to the private group or you can follow on our Beyond the Whiteboard track. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.