3 minute miles

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CrossFit Crag – CrossFit

Ring Rows (4 x max effort)

Ring dips (4 x max effort )

minimum of 5*

Metcon (AMRAP – Reps)

3 min amrap

400 m row

max Russian kb swings in remaining time 53,35

rest 3 mins

Metcon (AMRAP – Reps)

3 min amrap

400 m row

max ab mat sit ups in remaining time

rest 3 mins

Metcon (AMRAP – Reps)

3 min max calories on the rower

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