WOD

CrossFit

500M Row Time Trial

Followed by:

AMRAP 30

Team of 4
Row 300/250
15 T2B

*Waterfall start. The rower is always moving.

Phoenix Fit

Strength/Skill:

4 sets
30 Hollow Rocks
Rest :30
30 Arch Rocks
Rest :30

Followed By:

For Time:
21-18-15-12-9
Air Squat
Russian KB Swing
*30 single unders after each set