• Ron McKinstray

Get your row on!


Warm-up

1 x 500m plus two full rounds of CrossFit Warm-up

200-400-600-800-1000-800-600-400-200 metres

1 minute rest between rows - 25-28 spm

Get your Raffle Tickets here now- ten days to go until the draw!


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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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