1.7.18 - Sunday | CrossFit 312

1.7.18 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

Row Interval Pacing Workout
:30 on 1:30 rest
Interval 1: 140m
Interval 2: 141m
Interval 3: 142m and so on
*If you surpass your mark you establish a new baseline
I.e. If you row 150 on Interval 2 your next interval goal is 151
-Rest 5 Mins-
4 rounds for time of:
60 squats
30 knees-to-elbows
30 push-ups

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.

  • Steve Bergstrom

    Christian finally found the best angle from which to photograph me…

  • Patrick Starck

    Sunday Open Gym

    Eric
    Ironman
    Ross
    Ruari
    RobMarissa
    Christina
    Christy
    Rachel C
    Dante
    Adam
    Craig
    Germain
    Griff
    Henry
    Jevon
    Shebnation
    Ellan
    Justin
    Rachel DeTillio
    David P
    Jen P
    Molly
    Andee
    Miken
    Dave Y
    Mike Z

  • Steve Bergstrom

    Row:
    Started at: 139 / 30 sec
    12 rounds
    Ended at: 187 / 30 sec (1:20.2/500)
    Metcon: 39min and some change (conversational pace)