Enjoy your four day weekend.
See you on Wed morning
Don't forget to row your way to healthy. Sign up with Concept2.com and select CrossFit Bonifas as your affiliate and joint our 1,000,000 meter challenge. Total we've rowed for 65,570 meters (41 miles) so far.
Try below work out during four day weekend. Courtesy of Concept2 HQ.
Short
5 x 750m / 1 min easy
Row five 750 meter pieces. Row for one minute at light pressure between each 750.
Long
2 x 6000m rate increase 24-28 / 4 min easy
Row two 6000 meter pieces. In each piece the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
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