CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
8/6 Cal Row
8 Plank Shoulder Taps → 8 Renegade Rows
8 Up Downs Over DB → 8 Burpees Over DB
*Progress the movements at the halfway mark!
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal. Bike
MIN 2 – 14 Alt. DB Renegade Rows
MIN 3 – 10 Burpees over DB
Score is weight on the Rows.
