Crossfit Syosset/ Wednesday, March 14th


12 Min Amrap

50 Double Unders
25 Wall Ball @20/14
10 Deadlift @225/135

Right After the Workout:
Go for a Fast 2K Row
For a good Row time
Your First 20 Pulls should be hard and fast, then level off at a smooth pace.
Every 400 Meters Try and go for a hard and fast 10 Pulls then level off again.
Then when you are almost done pick a number of meters left that you want to sprint to the end.
You may want to start sprinting at 300, 250 or 200 meters, this is up too you.  Base it on how you feel and how much you think you have left in the tank.

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