“An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, “spun-down.”

- Coach Glassman

Use this little program to compare rowing ergometer performance for differing bodyweights: http://www.cl.cam.ac.uk/~tjg21/java/Erg2.html

 

For twenty minutes:

Powercleans 20 RM load X 15 reps

Run 400 meters

How many rounds?