CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
5 Ring Rows
5 Inch Worms w/pus-up
1:00 Row
10 KB Sumo Deadlift High Pulls
Immediately into a trial run …
:30 Row @ a Moderate Pace
:30 Recovery Row
Rest for 2-3 minutes before officially starting the workout!
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Metcon (No Measure)
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL
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