JP CrossFit – WOD

20 seconds? More like 20 hours! (8 Rounds for distance)

Part A:

2:00on/2:00off with a partner for 3 rounds

Alternating 2:00 of rowing @ 27s/m or less at an easy pace

Part B:

8 rounds of

:20 sec max sprint @ 36+ s/m

~rest as much as is needed (minimum of 2-3 min)~

Your score is max distance per round
This is for SPEED. When you train for speed, you need a ton of rest to be fully recovered. It’s not unheard of to have a 1:10 work-to-rest ratio or greater. You need to hit those 20 seconds hard! You can only click the Rx button if you can maintain a stroke rate of 36 s/m or more. Only part B will be scored.