Main – CrossFit

Warm-up

Warm up as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete @ 85%:
100 DU
50 DL @ 135/95#
25 C2B
50 Sit Ups
100 DU
Only if you are feeling great, do this for time. Otherwise, tune it down and treat it as sustainable, aerobic work.

Metcon (No Measure)

500m Row @ 2K pace; Rest :90; x 8 sets