FRIDAY 180831

On a 4:00 Running Clock:

Perform Three Individual “Sprint AMRAP Rounds” For Maximum Calories:

Concept2 Row, 21 Calories
30 Wall Ball Shots (20lb. / 14lb.)
15 Toes to Bar
10 Wall Ball Shots (20lb. / 14lb.)
Concept2 Row, As Many Calories As Possible

Rest up to 3:00 between rounds, and repeat!

Note: Blast through these “Sprint Rounds” for maximum speed and power. Advanced Athletes should strive for consecutive repetitions at each station. Your “score” each round is the number of Calories completed during the final Concept2 Row AMRAP. Rest as needed between rounds.

The 8AM Warriors!


Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting