One half of One hour

MetCon

30min AMRAP

FITNESS
30min AMRAP
Row 30/24 Cal or Bike/Ski 24/20 Cal
30 Sit-ups
30 Alt Step Ups 24/20
30 KBS 35/26
*perform 1 rope walk + 1 5s tuck hold anytime each round

PERF / COMP
30min AMRAP
Row 40/30 Cal or Bike 32/24 Cal
30 Sit-ups
30 Alt Step Ups 24/20
30 KBS 53/35
*perform 1 rope climb anytime during each round

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

Interested in seeing what it's all about?

Try CrossFit

NEW & UPCOMING