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
30 sec on/5 sec Transition
35 sec Rest
Rotate through 2xs
Row
Run 100m
Row
Airdyne
Row
Run 100m
Row
9 min AMRAP
3 Forward Rolls
9 Toes to Bar