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Wednesday – Sign in the night before, please!


Wednesday – Sign in the night before, please!

CrossFit Hamptons – CrossFit

Metcon (No Measure)

“Four Score”

4 Rounds, On The 4:00:

14/12 Calorie Row

15 Front Squats (95/65)

12 x Shuttle Sprints (10m)
Athletes know that the more power they put into the rower, the quicker they will get off. While the row should still be on the faster side, it should only be so fast that athletes can still hold onto the barbell for all 15 repetitions without dropping. A great goal to have is to not drop the barbell. No matter the speed on the row or the run, athletes will still be moving forward there. Breaking the barbell would be the only time during the workout that things would come to a standstill. Athletes will have a better gauge at the pace they can hold on the row in order to go unbroken after the practice round.

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