CrossFit Mile Zero – Endurance

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Warm Up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

“Row “”2k PR Paced”” Workouts” (Time)

500m at RPE8, 2 Min Rest

125m at RPE9, 2 Min Rest

400m at RPE8, 90 Sec Rest

125m at RPE9, 90 Sec Rest

300m at RPE8, 60 Sec Rest

125m at RPE9

Cool down

3min at easy “cool down” pace