Skip to main content

August 16th – Shifting Gears

Skill/Warmup- Rowing: 300m easy and then 100m hard/100m easy x 5 rounds

CORE: 30 sec Russian Twists/30 second plank x 3 Rounds


WOD – 20 Min AMRAP w/built in rest

10 Min Max Row (calories)

4 Min Rest…then

10 Min AMRAP

3 Burpees (must stand and jump after 3rd burpee before returning to mat for push-ups)


9 Box Jumps (24/20) Rx=2 foot takeoff

***For classes with more people than rowers, half start at amrap while other half rows***

*** 2 Scores***



Our Partners

  • crossfitjournal
  • crossfit-kids