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WOD
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Complete each for time:
4 x 500m Row
Rest as needed between attempts. You’ll have around 30 minutes to get these in so give yourself some time to recover. We’ll partner up to make good use of the rowers. Goal is to go for a new PR on the first effort and keep the next 3 efforts within 10-15 seconds.
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Accessory
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Complete 3 rounds NOT for time:
12/12 Bent Over Dumbbell Rows
24 Band Pull Aparts
:30 Second Upper Back Foam Roll w/ DB or KB on Chest
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Way to go CFEv Kids!
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Strong Work Evolve Kiddos!
A huge shout out to the kiddos who went up to Cheyenne to participate in Frontier CrossFit’s Kids Comp on Saturday! These guys worked so hard and did such a great job. It was a great event and a positive experience for all of these young athletes. They demonstrated hard work, determination, sportsmanship and humility throughout the day and their coaches and parents couldn’t be more proud. Thanks to all of the parents who spent the day up there cheering and judging, and thanks to Coach KV who led these guys through the entire day! Way to go kiddos!!
