If you can't have fun (no matter the task!), somethings wrong!
Go Pania!!
Pic: Angela Clancy.

WoD: "Trifecta"

3 Rounds For Time:

500m /450m (F) Row

21 Burpees

China Town Run

You get days where you get all powerful & fast/intense. You get Heavy days where you want to move the kilos. Then you get days like today. No hiding from it, this is a grunt day of Fitness. not a barbell in sight this is about you moving you.
Don't think this is that low on the skill-radar. If you row poorly, squat-thrust your way through every Burpee, and heel strike on your runs then it probably won't feel all that good. Strive to move as well as you can do. Row smartly & remember to push, not pull. Pike those hips in your Burpee to avoid a squat pattern. And get onto your forefoot for your runs. Pick your feet off of the floor and lean into it. Do this and you will fare well, plus you will have grabbed yourself some Fitness to boot!
Before the WoD we will do some focused rowing intervals in pairs to get you to monitor your power/split & stroke rate. If you look closely in this workout there is some skill to be mastered. There always is!!
Hold the standards. Form is priority as always.
20 Min Time Cap.

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No matter the language we all have one common bond - CrossFit

Scores up sunday