10 tire jumps
1 tire flip
10 rounds for time.
5 mins rest
2k row for time.
We’re covering all the bases today: strength work, followed by anaerobic, followed by aerobic.
Below: the three pathways of energy metabolism. CrossFit is ‘constantly varied,’ and that refers to both the graph below and exercise selection, but workouts are determined by their metabolic effect first. We have strength goals; we have fat loss goals; we have performance goals. Like the graph below, they overlap. That’s why we don’t train ONLY strength on a given day, or run long distances slowly.
Usually, the order of exercises is important to stimulate the desired effect. But today, you can choose to do the 2k row before you do “Scrapyard.” On most days, we bleed from one energy pathway into another; today, we’ll separate them.
Your results are important. Write them down, and we’ll retest in about a month.
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