Farewell to Al (back & centre) who had his final WoD on the ROD today.
All has opened up his own Affiliate (CrossFit Mt Eliza). If you are in the area pop in and say hi to him.
All the best Al!

WoD: "The Long Road"

Complete As Many Rounds As Possible in 25 Minutes

of:

600 m / 500 m Row

30 Russian KB Swings (24 / 16 kg)

15 Burpee Box Jumps (24" / 20")

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• Pacing is key! Keep each round consistent throughout. Lets get rowing!!
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post number of rounds to Beyond The Whiteboard.

Interesting viewing. If you want to see the full version jump on the CrossFit Journal.