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CrossFit Rome – CrossFit

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“Zero” (Beginners = 2000m PR above 8min) (Distance)

Row “Aerobic Threshold”

3 sets:

2min at fast, 90sec at easy,

90sec at fast, 1min at easy,

1min at fast, 30sec at easy

Rest 3min b/t sets

“Zero” (Intermediate = 2000m PR 7-8min) (3 Rounds for time)

Row “Aerobic Threshold”

3 sets:

500m at fast, 400m at easy,

400m at fast, 300m at easy,

200m at fast, 100m at easy

*Rest 3min b/t sets

“Zero” (Advanced = 2000m PR sub 7min) (3 Rounds for time)

Row “Aerobic Threshold”

3 sets:

600m at fast, 400m at easy,

500m at fast, 300m at easy,

300m at fast, 100m at easy

Rest 3min b/t sets”