Main – CrossFit
1: Bowling (No Measure)
3 Rounds
Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.
2: Metcon (Weight)
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 60 seconds
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
20 Push Press (65/45 lbs)
30 Kettlebell Swings (24/16 kg)
4: 500m Row (Time)
Max Effort 500m Row