Every 2mins for 6 Rounds
100m Rowing Sprints
Record best time


Team WOD (4-5 per team)
20min AMRAP
15m Sprint with Slamball
6 Wallballs Over Pull-up Bar
6 Slamballs
15m Sprint with Slamball

Comp HW

6 Rounds
10/8 cal Bike
8 Burpees
6 KB Swings 70/55
Rest 1min

Increase pace each round


CrossFit Journal: The Performance-Based Lifestyle Resource