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Do a Tabata set of two of the following, rest one minute between sets.

* AirSquat
* Rower (for calories)
* Pullups
* Sit-ups
* Push-ups

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, or Push-ups. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

Compare to 7/17/07

4 rounds
Run 400m (Row 500m)

Use a 1:1 rest interval.
For example if the first row takes you 3 minutes then rest 3 minutes, then if the second round take 3:30 to complete rest 3:30 before you execute the third round, ect…

These are sprint type efforts, you’re getting long rests so you can go hard each round.

Post time for each round to comments.

Compare to 12/10/07

http://crossfitmass.com/19615/