140404 Friday “Row, Step, Jump”



Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
Good Morning,
Russian BSU or Pistols,
H/R Push-up to Plate

Strength/Skill Development

Spend 15 minutes alternating b/w through A1/2:

A1. : 1-arm Farmer’s Carry ( Build to a tough 30m/arm. )

A2. : Front Leaning Rest (Rings) (40-60s. Report total seconds accumulated. )


“Row, Step, Jump” (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

Row 300m
30 Steps Walking Lunge
15 Box Jumps (24/20″)
Row 200m
20 Steps Walking Lunge
10 Box Jumps
Row 100m
10 Steps Walking Lunge
5 Box Jumps