26 2 CrossFit – CrossFit

Metcon (AMRAP – Reps)


Min 1: 7 RDL, 50% of best DL

Min 2: 7 Kipping HSPU

Min 3: 30 Double unders
scale with heavy push press for HSPU and FAST singles (60)

500m Row (Time)

Max Effort 500m Row

Metcon (4 Rounds for distance)

4x 2 min row at 2k pace, 1 min rest
use your 500M row for time at the beginning of the class and this pace calculator to determine your 2k pace, read the directions on the right of the pace calculator: http://www.concept2.com/indoor-rowers/training/calculators/pace-calculator

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