• No Prisoners! No Mercy!

    CrossFit RTB – CrossFit

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    Metcon (3 Rounds for time)

    Row 10, 20, 30 Calories. Rest as needed between rounds.

    Metcon (AMRAP – Rounds and Reps)

    20min AMRAP

    Rx:

    5 Overhead Squats(115/85)

    10 Burpee Box Jumps (24/20)

    15 KB Swings(55/35)

    100m Run

    Spartan(Rx+):

    5 Single KB OHS Each Arm (55/35)

    10 Burpee Box Jumps(24/20)

    15 KB Swings

    Single KB Farmer Carry(One hand out to the 100m mark and other hand for the return trip)

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