CrossFit – Thu, Nov 7
Warm up – Thursday (AMRAP – Reps)
3:00 Row (build in pace)
-into-
7:00 AMRAP
5 Up Downs
5 Inchworms
5 Roll and Reach
25ft Walking Lunge
Metcon – Thursday (AMRAP – Reps)
Teams of 2 (1:1)
12 sets (each)
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).
RX+
Teams of 2 (1:1)
15 sets (each)
250/200m Row
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Core
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.