Row, Not Bike

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


You should have at least 20 seconds of rest after each interval, except for Interval 4. The purpose is to get through the set amount of work as fast as possible and have time to rest and transition. For interval 4, you should have at least 45s to perform Wallballs. Reduce the length of the run.

Metcon (AMRAP – Reps)

Every 3 Minutes for 36 Minutes:

1: 500m Row

2: 100m Double Dumbbell Overhead Walk and 10 Hang Power Clean and Jerks (50/35)

3: 90 Double Unders and 20 Chest To Bar Pull-ups

4: 300m Run and ME Wallballs (20/14, 10′)
Start at different stations, if needed. Station 4 should always be the last station of the Round. Two Dumbbells for the Carry and the Hang Power Clean and Jerks. 90 Double Under=150 Single Unders. The Scale for Pull-Ups is Jumping Chest to Bar Pull-Ups. Keep track of total number of Wallballs.

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

Posted in WOD