CrossFit Vae Victis – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2 Complete: 4000m Row (Switch however you decide)
Partner 1: Row
Patrner 2: Completes AMRAP of –
5 CTB Pull-ups
10 Burpees
15 KB Swings (53/35)
*RX+ 5 Bar Muscle-ups, 10 Lateral Burpees, 15 Power Snatches (75/55)
*Level 2 – Pull-ups, KB Swings (45/30)
*Level 1 – Band Assisted Pull-ups or Ring Rows, KB Swings (35/25)
*Athlete Notes – Switch on rower however you decide with your partner. This can be certain distance on the rower or by rounds of AMRAP, etc. Workout is complete when the team completes 4000m on the rower. Score is total number of rounds and reps completed between you and your partner.