CrossFit Amoskeag – Sweat30

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Warm-up

Warm-up (No Measure)

250m Row @40-minute pace (or ~20 strokes per minute)

5 Inch-Worms w/Push-Up

250m Row @20-minute pace (or ~25 strokes per minute)

5 Tall Plank to Down Dog

250m Row @Workout Pace

5 Up-Downs Over the Erg

Workout

Metcon (7 Rounds for time)

7 SETS

250m Row

7 Burpees Over Erg

-Rest 1:00 b/t Sets-

-20:00 Hard Cap-

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