CrossFit

SKILL

Rowing Skill Work: Spend 10 Minutes Working on refining skills.

METCON

EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
*Score = totals reps + calories

**WHITEBOARD BRIEF**

– Metcon: Today’s EMOM is meant to be 40s of hard-work, but work that you can repeat for all rounds. Pacing should be around 85%. Be smart, but push yourself to stay with the standard you set for each movement.