Three rounds:
Row 250m + 500m + 750m
Work:Rest has a 1:1 ratio: Rest the exact time it takes you to do each interval in each set. For example, 250m row in 45 sec. rest 45 sec then 500m row, rest 500m time, row 750m, rest 750m time, row 250m, etc.
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200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
:46 – 1:38 – 2:46
:48 – 1:45 – 2:47
:50 – 1:48 – 2:51
Killer! This left me flat on my back and panting several times!
1:07 – 2:30 – 3:17
:57 – 2:00 – 3:20
:59 – 2:13 – 3:00
I enjoyed this workout after it was over 🙂 I feel like there were more affects by this workout than a normal amrap crossfit workout.
250:.56-.54-.56
500: 1.45-1.53-1.55
750: 2.49-3.21-3.10
The second and third rounds of 750 were the hardest. It feels good once it is over.