Main – CrossFit

Rowling heads (No Measure)

5 RDS

row 5 kcal’s
10 Thrusters 45/35

*perform as EMOM if class size permits*

Metcon (Time)

In teams of three:

100 kcal row
100 BJ Overs 24/20″
100 KB Snatch 53/35
100 T2B
100 KBS
100 BJO
100Kcal row

*each athlete must row at least 20 Kcals*