12th State CrossFit – CrossFit
Metcon
Pick a pace and try to sustain it on row and AB… Cal/Hr on rower…. RPM on AB…. choose a number and maintain it!
Rower goals: 1250/1050 Cal/HR Male/Female
AB Goals: 65RPM/55RPM
COMP/SPORT/FITNESS
Metcon (AMRAP – Reps)
3 Rounds:
3:00 Cal Row
2:00 Cal AB
1:00 Burpees
3:00 Rest