JP CrossFit – WOD

Warm up (No Measure)

With a partner alternating :30 sec

:30sec @ damper 10

:30 sec @ damper 6

:30 sec @ damper 3
This is just so y’all can get a feel of the efffect damper has

Metcon (5 Rounds for time)

5 rounds of

Max effort 300/250m row

Rest 1:5 ratio
Row should take under 1 min or should be scaled to be able to take under 1 min. Set the rower to count down your meters each time. Give yourself 5 min of rest after your row–theorhetically this should be enough for you to recover and hit the same time. GO HARD. Include milisecond in comments