“Water Down”

Crossfit Epically Awesome – CrossFit Epically Awesome

WOD and strategy

“Watered Down” (Time)

5 Rounds:

1000-800-600-400-200 Meter Row

100 Meter Farmers Carry (70’s/50’s)

100′ Walking Lunge

* Looking for this 5-round triplet workout to take somewhere in the 20-30 minute range


* Carrying 2 dumbbells or kettlebells for the 100 meter farmers carry

* Choose weights that allow you to complete the 100 meters with 1 break max on each round


* Unlike the farmers carries, the walking lunges are completed with no weight

* Make sure the back knee touches the ground and that athletes reach full hip extension between steps


* The rows will decrease in distance by 200 meters on each round

* Round 1: 1000 Meters

* Round 2: 800 Meters

* Round 3: 600 Meters

* Round 4: 400 Meters

* Round 5: 200 Meters

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