Rowing Time Tests!

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 10 No Jump Burpees + 1 RR

B. Hammy Stretch/ Lat Stretch

C. AMRAP4: 8 KBS, 8 Sit-ups, 8 Jumping Air Squats

D. Rowing WU: 2x:30 row, increase pace every :10- all out final :10, *R2:00 b/w Sets

Metcon

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

Bodybuilding

Metcon (3 Rounds for reps)

Bodybuilding

3 Sets:

MR Double Russian KBS

Immediately into…

MR Push-ups

Immediately into…

MR Strict Pull-ups

R2:00 b/w Sets