12.12.2016

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Metcon

Row-Slam-Run (AMRAP – Reps)

6 min row- record calories each set (6 total) + 25 ball slams (20/14) + 200m run 1 min rest * keep dropping the row by 1 minute until you’ve reached 1 minute. * Reps for the ball slams and distance for the run remain the same. Score is total calories rowed so athletes need to keep track of this after each SET during the rest period.

Cool Down