December 7,2017

United Performance – CrossFit

Metcon (Time)

Skill: Rowing efficiency

Teams of 2

Row 100 Calorie Alt 15-20

100 Air Squats

Row 100 Calorie alt every 15-20

75 Push ups

100 Calorie Assault Alt every 12-20

50 Burpees

Row 100 Calories Alt every 15-20