Turn2CrossFit – CrossFit
Metcon (8 Rounds for reps)
Every 3 minutes for 8 rounds
Row 100m each for time
Make sure you setup the rower to count down the meters so you get an time that is accurate to the tenth of a second.
Metcon (AMRAP – Reps)
Alternating EMOM x12 Minutes
5 Hang to Overhead (135/95)
10/8 Air Assault Bike Calories
Rx+ = 7 reps & 12/10 Calories
Hang to Overhead means the movement starts at the hang position, and can either be snatched or clean & jerked Overhead. It should be completed in one set.