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Working towards an 11 minute 3k row!

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CrossFit Jersey City – BURN!

Metcon (Calories)

Every few weeks we are going to do some row intervals, working towards an 11 minute 3k row.

It will get harder!

The intervals will test your ability to sustain the appropriate pace and to recover between intervals.

Week 1: 30 intervals

23 secs of work

30 secs of rest

The goal is to row 100m in each of the 23s intervals