info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Run and Row Endurance: 1/11/20

Reminder: Row Endurance is only offered on Saturday.  Tuesday night will be outdoor run only.

Running  Rowing 
RX RX
5 X1000m 80% 5 X1000m 80%
1:30 rest B/T reps 1:30 rest B/T reps
Performance  Performance 
5 X 800m 80% 5 X 800m 80%
1:30 rest B/T reps 1:30 rest B/T reps
Fitness Fitness
5X600m 80% 5 X600m 80%
1:30 rest B/T reps 1:30 rest B/T reps
Warm up – running  Warm up – rowing 
Run loop Row 100 M
10-TTL 10-TTL
10-TTH 10-TTH
10-Jumping jacks 10-Jumping jacks
Run loop X 2 Row 200 M
10-heel walks 10-heel walks
10-toe walks 10-toe walks
10-CWC 10-CWC
10-AS 10-AS
10-walking hammy stretch

Row Rest= light, or get off the rower and walk around

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