Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12mins of:

8 Kettlebell swings 2/1.5p

15 Wallballs 20/14 lbs
Today’s couplet has athletes moving back and forth between KB swings and wallballs, a grunt work metcon that will get very taxing into the 3-4min mark. Since the reps are so low, best pacing strategies will have athletes mostly trying to go unbroken, the pace today lies in the transitions and in staying composed. A lot of the time we aren’t as physically taxed as we are anxious to beggin the work that we know lies ahead, keeping a cool head and breathing as much as possible with long relaxed breaths will help you stay solid within the deep rounds of this workout.

Conditioning (Time)

Time each separate interval:

4 x 250m row

Rest as needed between.
Opposite to today’s metcon we want to push the envelope on these intervals and leave it all on the rowers.