Freitag

Preperation

3 Sets

15/12 cal Row

5 Burpees over Rower

as fast as possible

Rest as needed

minimum 2 Min.

Metcon

20 Min

For Time into Amrap

A)
For Time

27-21-15-9

Cal Row

Burpees over Rower

Rest 2 Min

B)

Amrap

3-6-9-12-15… +3

cal Row

Burpees over Rower

Score =

Time Part A

Reps Part B