Crossfit

A) Row 2000m for time

10 minute rest

B) Helen:

3 rounds of

Run 400m-21 kb swings (53/35lb)-12 pullups

Rx-Plus

Men aim for sub 7:15 row. Women aim for sub 8:00 row

Metcon Class 

10 x 2 min on 1 min off alternating between A and B

A) 8 single arm db OH walking lunges (35/25lb) or (50/35lb)- 8 burpees

B) 6 db GTOH (35/25lb) or (50/35lb)-12 air squats