Metcon :
For total time:
500-400-300-200-100
Rowing for Meters
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap
Strength :
Done as a Finisher:
3 Rounds of:
1a) 50 Ft. each Arm Bottoms-up KB
Carry. Rest 30s.
1b) DB or KB Split Squats x 8 ea. Rest
30s.
1c) Abs with plate Switch x 30s Max
Reps. Rest 30s.