The Board
The Mobility
The Met-Con
- Your score for this work-out is the AMRAP portion at the end. Choose a path that will get you there!
- Your Row must be complete in under 3:00. If you chose a cal target that was too high, you must get off the rower regardless after 3:00, and reflect that in your score.
- You will also have a time table to keep you on track for the Ball Over Shoulder. You should be able to get all of those done in less than 3:00. This will also help heats share equipment without bottlenecking. So the Row + Ball Over Shoulder should be complete in less than 6:00.
- The movements: Ball Over Shoulder, Air Squats, Ab Mat Sit-Ups, Row & Run
The Finisher
https://youtu.be/gNA9ab-K5kc
