Ruh Row *In Your Best Scooby Doo Voice*

Ruh Row *In Your Best Scooby Doo Voice*

PSKC CrossFit – CrossFit

Warm-up

4x 1:00 Row Moderate Pace, rest 1 minute between sets. Try to increase intensity with each set.

(Alternating between meters/calories, so 1 minute will be for meters, 1 minute for calories, twice)

2x 2:00 easy row, one set for calories, one set for meters. Rest 1 minute between sets

*The goal of this is not to destroy yourself before the WOD, but instead to figure out your pace. How many calories/meters do you know you can get in a minute? What about 2 minutes? There is a difference between rowing for a short distance/lower calories (sprint) and rowing for long distance/more calories*

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups


Have you registered for the Open yet?! First draft is THIS SATURDAY! https://games.crossfit.com/

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