polish or punish

polish or punish

CrossFit Isorropia – CrossFit

Warm-up

*See whiteboard

A): Metcon (No Measure)

Row 3:00 @ 2:00/2:10 500m pace

Row 3:00 @ 1:55/2:05 pace

Row 3:00 @ 1:50/2:00 pace

Row 1:00 cool down

B): Metcon (AMRAP – Rounds)

Pistols 2-4-6-8-10… etc.

*after each set*

50m single arm OH DB carry 70/50#

50m opposite arm

AMRAP 10 minutes

C): Metcon (Calories)

Max. assault bike calories

10 minutes

ROMWOD

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