Training Pit CrossFit (Hollywood, FL) – CrossFit

Rowling Warmup (No Measure)

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat penalty for every meter off due in between rounds.

4 round game with mandatory 5 pass-throughs and 3 inch worm pushups between rounds in addition to the air squats

Metcon (AMRAP – Rounds and Reps)


12/10 cal bike

10 toes to bar/15 v-ups

12/10 cal ski

10/10 single arm KB/DB push press (70/53)