For Total Time,

Row 2:00 for Maximum Calories,

Immediately followed by,

30 Pull-ups
40 Burpees
50 Kettlebell Swings
200 Meter Farmers Walk (or sprint!)

Note: At the completion of the workout, subtract the total calories rowed during the 2:00 Concept 2 evolution and subtract from total time. It pays to row as fast and hard as possible! Prescribed weight on the Kettlebell Swing is up to 53lb. for men and 35lb. for women. Use the same weight on the Kettlebell Swing as the Farmers Walk. This is a surprisingly challenging workout. Following the timed evolution, complete 3 to 5 wall climbers, bringing the chest all the way to the wall.

Beach WOD Warriors!


Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class with Bailey Feeney.


Facebook Comments