METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• CrossFit Warm Up (10 reps)
• Rope Climb, 1 ascent

3. Work Capacity - For time:

• Row 500m
• Bench Press (BW), 30 reps
• Row 1000m
• Bench Press (BW), 20 reps
• Row 2000m
• Bench Press (BW), 10 reps