October 20, 2014 / Workout of the Day

Main – CrossFit Cardio

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(No Measure)

400m run

400m row

3 min AD

200 singles

20 squats

20 good mornings

Metcon (AMRAP – Reps)

In teams of 2, move through the following movements for 3 rounds to accumulate as many reps as you can. 1 person works at a time while the other rests. (cal on AD counts 1 for 1)

3 rounds 60 sec each station

KBs (53/35)


Box Jump Overs (24/20)


Sit Ups


Measurement is total reps for the team in all stations for 3 rounds

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