Main – CrossFit Cardio
2 min AD
25 sit ups
Go through the above at a WARM UP pace.
Metcon (4 Rounds for reps)
Partner A works while Partner B rest.
10 min – Max Cal on row
10 min- Max Cal on AD
10 min- Max # of 400m runs
After burner- if you can do 45 sit ups in 60 sec, you get 45 reps to add to your above score. Move right into this with no rest from the 30 min wod.
On the Rower and AD, switch off ever minute. 1 – 400m run = 25 reps.
Move from 1- 10 min section to the next with no rest
Measurement is total number of cal on Rower and AD + reps for 400m runs and afterburner if you complete it. Record each round.