Open Gym Strength and Conditioning – CrossFit

Warm-up

Workout Definition

10 round of rowling

(5 max penalty burpee Broad Jumps)

Workout (AMRAP – Reps)

Workout Definition

20 sets:

Every minute on the minute

Odd Minutes: 15/12 Calorie Row

Even Minutes: 10 Burpees Over the Rower

*score is total reps completed. If completed as written, score will be 250 for men and 220 for women.
Athletes Notes

Focus: Athletes should focus on consistent pacing throughout. The workout starts on the rower for the 15/12 cal row. After they complete that, athletes will wait to start the burpees and rest the remainder of that minute. The work should be completed around the :45 second mark for each minute. Use the first 2-4 sets to establish a pace for the entirety of the workout. If an athlete can not complete required reps in the first sets, they should scale to a :45 second work/:15 second rest ratio for the remainder of the workout.