Durability
Pallof Iso Hold x 30 seconds x 2 sets
Skill/Strength
Tic Tack Toe – CrossFit Style
WOD
20 Min EMOM
ODD Minutes – AMRAP Burpees to an Overhead Target
EVEN Minutes – 15/12 Calorie Row (Rx+ 18/15)
Athletes, your score for this workout is the number of burpees you complete. The rowing requirements are simply necessary to qualify an Rx or Rx+ burpee effort. All athletes, you must exit the rower with 5 seconds left in the interval. That means you need to start leaving before 5 seconds hits so you off with 5 seconds left. If you fail to achieve your calorie requirement before that time, then take 1 burpee rep out for every calorie you don’t achieve. The Rx+ folks and anyone else who will need to hustle on the rower will be in a hurry to get on one so this rule should help maintain law and order.
Scores from Friday
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