Run / Row
4 x 1500m. / rest 2:15min
Keeping the same pace – about 2 second faster 500m average pace than in your 5k test. If you didn't do the 5k test, go with hard but sustainable pace. Not all out!!
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest
Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.
CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?
Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.
How to scale: