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)