AD & ROW

I think this workout is exactly what I need to improve my metcon.   Intervals but a recovery that keeps me working so that the WOD is long by Crossfit Standards.   Tried to stay 1:30 or less on the Row.  That was harder than I expected it to be.  Even the 50% effort seemed hard after the interval.

AD

5min warmup 

+

40sec @100% 

4:20 @50% 

x3

rest 5mins 

+

5min row warmup 

+

40sec @100% 

4:20 @50% 

x3