When the workout asks for an all out 500m row to finish off, this is what it should look like when you're done. If you're asking "Only once?" the answer to that is yes. Put every ounce of effort, every muscle fibre, and every breath into giving it your all.
Chris, Erin, and Matt showing how it's done...
CrossFit:
A.
Take 20 Minutes to build to a single heavy snatch from the ground for the day. Once you reach your heavy single drop to 80-85% and continue to hit singles with the remaining time.
B.
21-15-9
Power Clean 65/95#
Lateral Bar Jump Burpees (no push up)
Fitness:
A.
15 Min Circuit
3 KB Clean & Press/Push Press/arm 25/40#
5 Chin Ups
7 Double Bell Clean & FS.
B.
21-15-9
KB Squat Jump 30/50#
Lateral Bell Jump Burpees (no push up)
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