Main – CrossFit

Metcon

Metcon (No Measure)

30 sec on/5 sec Transition
35 sec Rest
Rotate through 2xs
Row
Run 100m
Row
Airdyne
Row
Run 100m
Row

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP
3 Forward Rolls
9 Toes to Bar