Friday, November 9th 2018

Kelly

“Rowvember”
4 minutes rowing at 60% pressure, 1 minute rest
Conditioning/Warmup 3 minutes rowing at 70% pressure, 1 minute rest
2 minutes rowing at 80% pressure, 1 minute rest
1 minute rowing at 90% pressure

Metcon
AMRAP 16
12/10 Cal Row
16 Toes to bar
20 Single Arm KB Clusters (Total)

Rx: 53/35
Fit: 35/25, K2E
Dyn: 25/15, Knee Raises, 10/8 Cal

Sweat
8 Rounds for Time
200m Elevated Row
15 Medball Situps
10 DB Thrusters
5 Pull ups

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