Load the Flintlocks and Board

CrossFit Resurgence – CrossFit – Level One

Load the Flintlocks and Board (Time)

For Time.

1500m row

1 min rest

Then 5 rounds:

7 hang power snatch (Health: 35lb kettlebell swing / Athletic: 65lb* / Performance: 95lb)

5 pistols per leg (alternate as desired)

40 single unders or 30 cross overs (both considered Rx)

Game Changer (Rx only): If you finish in under 13 minutes, get back on the rower and row from minute 11 – 13 for max calories. Subtract 1 second for each calorie rowed and log this time. Note original time and calories rowed into your workout notes.

facebookby feather