Warm Up
Running Mobility - choose two or three movements to prepare yourself for the workout.
Metcon
TRIPLE 3 (50 min cap) - from the CrossFit Games 2014
3,000 m Row
300 Double Unders
3 mile Run
*score is total time
There will be many options to scale this workout. You will know which movements will take you the longest so talk to your coach about your plan of action. Some may want to scale to 1,000 - 100 - 1 mile or 2,000 - 200 - 2 miles. No matter what you choose you will be held to the following time standard.
Row - capped at 18 min - if you reach the 18 minute mark and are still rowing, you will need to move onto the Double Unders. If this occurs, your score is total distance.
Doubles - 10 mins - if you reach the 10 minute mark and are still doing doubles, you will need to move onto the run. If this occurs, your score is total reps.
Here are a few scores from the 2014 CrossFit Games
Best Male - Rob Forte - 33:03
Worst Male - Paul Tremblay - 41:26
Best Female - Kristin Holte - 36:07
Worst Female - Gretchen Kettleberger - 48:55
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