CrossFit
A1: Metcon (AMRAP – Reps)
2 Sets to Find MAX RPMs on AB
A2: Metcon (AMRAP – Reps)
2 Sets to find MAX WATTAGE on Rower
B: Metcon (4 Rounds for reps)
Every 7 minutes for 28 (4 Sets for Max Reps/cals)
– 60s Row @ 50% of above Max
Rest 30s
– 45s DUs
Rest 15s
– 45s BF Burpees
Rest 30s
– 15s AB SPRINT! @ 85-90% of above Max
Rest the remainder of the time
**Record sum of DUs and Burpees each set!
C: Metcon (No Measure)
Accumulate (if time):
– 50 Hollow rocks
– 120s of a plank (elbows)
– 120s of side planks (each side)