A. Four sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 30 seconds
1 Minute of Strict KB Press (8/16)
1 Minute of Strict Pull Ups/Ring Rows
Rest 30 seconds
1 Minute of Double Unders/ Single Unders
1 Minute Up/Downs (plank to elbows to plank)
Rest 3 minutes
Bonus:
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
720-231-7834
roberto@crossfitterranova.com
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