CrossFit Kova – CrossFit
30 Mountain climbers (15 ea. leg)
15 V ups
10 Kips on pull up bar “
Metcon (AMRAP – Rounds)
In 10 minutes row 800m
with the remaining time complete as many rounds as possible of the following:
20 Wall balls (20/14)
20 Push ups
rest 7 minutes then,
1 mile run
• The aim here is to complete the 800m row no matter what your current rowing ability is
• Aim to only break once per set of wall balls – scale accordingly
• The run is an all out effort but consider your pacing for something this long.
• Stagger start waves will start 2 minutes from when last person finishes on rower
Cool Down and flushout.
200m walk backwards and forwards.
Ensure there is plenty of time spent on the lower body today.