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Part1. Thomasville CrossFit – CrossFit Advanced Metcon Back Plane (Distance) Part1. 3x500m at easy pace w. 60 sec rest, 1x400m at moderate pace 2. 60 sec rest. 1x300m at fast pace w\/60 sec rest PT2 1x 100m at sprint pace 1x500m recovery row w\/ 60 seconds rest 1x100m at sprint pace 1x500m easy recovery row w\/… Read More »10-11-16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2844","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2844"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2844\/revisions"}],"predecessor-version":[{"id":2845,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2844\/revisions\/2845"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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3x500m at easy pace w. 60 sec rest,
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1x400m at moderate pace 2. 60 sec rest.
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1x300m at fast pace w\/60 sec rest
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PT2
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1x 100m at sprint pace
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1x500m recovery row w\/ 60 seconds rest
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1x100m at sprint pace
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1x500m easy recovery row w\/ 60 second rest
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PT3
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1×60 sec max effort row for max distance w\/60 sec rest and 500m easy recovery row
Everything leads up to the core of this row workout. all your attention should b e focused on the final 60 sec max effort interval. you will define your easy, moderate, and fast intensities however, your 60 sec final interval is max effort!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"