VIDEO: GREG GLASSMAN: WE'RE IN THIS TOGETHER

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CrossFit:

Front Squat 3-3-3-3-3
Rest as needed between sets.

Build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. Use 90-95% of that weight for the fifth set.

Then,

Each for distance:
Row, 5x 2 mins
Rest 2 mins between efforts.

@8-10

Athletes should aim to build intensity over the duration of the workout. Rounds 1-2 should be @ 8, a challenging pace, very hard work but definitely sustainable. Rounds 3-4 should be @ 9, just under threshold. Round 5 is a maximum effort (paced so that the athlete does not crash before the time is up. If athletes are alternating, add a 0:10 transition period so each athlete gets the full two minutes of work each round.