3 x 4:00 Interval

30/23 Cal Row

10 Burpee Over Rower

Max Rep KB Snatch (53/35) In Remainder of Time

Rest 4 Minutes

For our row, we are looking to limit our time on the rower to no more than 2:30.  If you are doing the Rx row, and not through your calories by the 2:30, move on to the burpees.  Row pace should be a pace you would row for a 2K.

WODS where we have a work/rest are hugely beneficial to building endurance and the CrossFit “motor.”