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CrossFit Main Site Daily WOD

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  • On the rower how long can you keep your average 500-meter pace at 2:00 or below?
  • Notes:
  • 1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window.
  • 2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can.
  • 3) Note the time at which you show 2:01 or higher.
  • 4) Twenty minutes is good. Thirty is great.
  • 5) If you absolutely can't get your hands on a C2 Rower, run, bike, or swim for 20 hard minutes.
  • 6) If you fail in less than 8 minutes do two attempts.

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