4 x 3:00 AMRAP

500/400 Meter Row

20 Alternating DB Snatch (50/35)

3:00 Rest Between Rounds

Get ready for some conditioning work!  For the row, we are looking for about an 80-85% effort as we are NOT wanting to pace the rows today.  Your goal for this should be to get through the db snatch and back on the rower to accumulate some meters.  After a 3:00 rest, you should be thinking about little to no drop in reps/meters for each one of these AMRAPS.

These types of interval workouts have been proven to increase your conditioning levels.  Interval work goes a long way to building that CrossFit “motor,” as long as you are pushing maximum effort each time.