CROSSFIT
ROWLING
ON A 10:00 RUNNING CLOCK…
6 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every 5m above or below 100m
(No Measure)
DEATH ROW
EMOM x 20 MINUTES*
MIN 1 — 18/14 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Number of Rounds Completed)
FINISHER
NOT FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)
SPARK
Dbl DB POWER CLEAN
Power Clean for load:
Increase weight each set
4-4-3-2-2-2
GATORS OVER NOLES
AMRAP x 13 MINUTES
2 Power Clean (50’s/35’s)|(35’s/20’s)*
6 Box Jumps (24/20)
12/10 Cal Row or 10/7 Cal Bike or 100m Run
*Increase Power Clean by 2 Rep each round.
(Score is Rounds + Reps)