SPSC CrossFit – CrossFit

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Rowling (No Measure)


Row exactly 100m for 6 rounds.

1 rep of penalty movement for each meter you’re over or under 100m.

Rest about 45 secs. between rounds.

Warm-up (No Measure)

After rowing, complete

15 PVC pass-throughs

15 Air Squats

15 Band Pull-Aparts, with both pronated and supinated grips

Skill Work

Turkish Get Up (20 reps total)

Complete 1 rep on each side until you’ve reached 20 reps total. Be slow and methodical. Rest as needed.


Metcon (AMRAP – Reps)

“Tabata Errything”

Complete 32 tabata intervals (16 min) of 20 seconds work, 10 seconds rest. Complete each of the following in 8-interval blocks.

Min 0-4 = Push-Ups

Min 4-8 = Air Squats

Min 8-12 = Double Unders

Min 12-16 = Calorie Row
Score total reps.


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