Power CrossFit – CrossFit
800m Row (Time)
Max Effort 800m Row
Metcon (AMRAP – Reps)
EMOM for 7 minutes:
-10 Toes to rings
-10 Russian twists (30/20) 1 left 1 right =2 reps
-Hold a plank for the remaining part of the minute.
*Scaled = knees to chest and lighter slam ball.
REST 2 MINUTES THEN IMMEDIATELY….
*TABATA STYLE WITH NO REST*
-20 seconds of sit-ups
-10 seconds of flutter kicks
*8 Rounds equals 4 total minutes