Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Athletes Notes

Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Metcon (Time)

Partner

You Go – I Go

4 rounds (each)

20/15 cal row or ski

150 ft farmers carry 70’s/55’s

50 ft plate push

15 Double DB Shoulder to Overhead (50’s/35’s)