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)