No Barbell today. Time to get sweaty and breathe hard!
Treat the 2km as if you are rowing it for time alone. Most people who have rowed a 2km for time before won’t go as hard as they usually do knowing they still have 10 min more of work to do, but we want you to attack it really hard, still give about 80-90% effort, still coming out with a good result. Basically, make sure you don’t sandbag the row to ‘save’ yourself for the AMRAP.
Score = Rowing time – Reps (in seconds)
RX PLUS
2000m Row
then:
AMRAP 10min
10 Bar Muscle Ups
15 GHD Situps
RX
2000m Row
then:
AMRAP 10min
6 Bar Muscle Ups
9 GHD Situps
FIT
1200m Row
then:
AMRAP 10min
10 Chest to Bar Pullups
10 Situps