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4/17/15

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CrossFit Algiers – CrossFit

Warm-up

Row 800m@ 80% focusing on technique

5-10-15 burpees/russian twists/kbs x 2

Banded/ball shoulder mobility 5:00

Metcon

Metcon (AMRAP – Reps)

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to score.

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