CrossFit Asheville – CrossFit
Push Press (1 x max effort reps @ 85%)
Every 3min max effort reps in 30sec (5 sets)
Kicker is that at the top of every minute,
perform the prescribed number of thrusters
at 95#/65# before getting back on the ERG.
It starts with row and goes like this:
0:00-1:00 = Row as many meters as possible.
1:00-2:00 = 1 thruster, row for meters
2:00-3:00 = 2 thrusters, row for meters
3:00-4:00 = 3 thrusters, row for meters
4:00-5:00 = 4 thrusters, row for meters
*Keep going until you get to 2000 meters
or hit the 20 minute time cap.