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June 29, 2014 / Workout of the Day

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

2 rounds
10 push ups
10 squats
10 med ball cleans

Metcon (AMRAP – Reps)

25 min AMRAP

1 min row
1 min AD
10 Med Ball Slams (20/14)
2 min row
2 min AD
10 Med Ball Slams (20/14)

Repeat above as many times as you can in 25 min. Count Cal on both the row and AD and your med ball slams count 1 rep.

Row- Set damper on 4. Try to keep your s/m around 20-26 strokes per min.

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