For time: Max Farmers Walk (Dumbells), 70/50 lbs
70#/50# Dumbbells OR 32kg/24kg Kettlebells x Max Distance x 1 Dumbbells are preferable to kettlebells if available. Turn every 50'.
Each for time:
Row: 3x 250 m
Rest as needed between efforts.
3x250m alternating with partner, increasing intensity with each effort This is a warm-up for the 1k time trial, athletes should be getting up to a pace that'll be tough for their 1k, but shouldn't really be hard for 250m.
Row 1000 m
This is an all out effort for time.
A good way to pace the 1000m TT is as follows: --Hard but submaximal 200m to start --Back off *slightly* for the middle 400m --Start pushing a bit harder at the 600m mark --At the 800m mark, put the hammer down!
That’s how much Adam Kuntz weighed at 6 feet when he showed up at Big Muddy CrossFit in Bismarck, North Dakota, in 2016.
“Maybe if I casually walk out, nobody will notice,” he thought to himself as he labored through his first workout.
Though fearful and apprehensive, he had decided it was time to make a change. He was tired of being an overweight smoker suffering from obstructive sleep apnea, dependent on two different medications for high blood pressure.
CrossFit had an immediate impact on his life, he said.