Saturday, December 19th

CrossFit Vae Victis – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2 Complete: 4000m Row (Switch however you decide)

Partner 1: Row

Patrner 2: Completes AMRAP of –

5 CTB Pull-ups

10 Burpees

15 KB Swings (53/35)

*RX+ 5 Bar Muscle-ups, 10 Lateral Burpees, 15 Power Snatches (75/55)

*Level 2 – Pull-ups, KB Swings (45/30)

*Level 1 – Band Assisted Pull-ups or Ring Rows, KB Swings (35/25)

*Athlete Notes – Switch on rower however you decide with your partner. This can be certain distance on the rower or by rounds of AMRAP, etc. Workout is complete when the team completes 4000m on the rower. Score is total number of rounds and reps completed between you and your partner.

Posted in Workout of the Day.