Warm-up
1min Row
1min wall ball demo + 5 wall balls
1min Row
1min knee raise demo + 5 knee raises
1min Row
1min Tire flip demo
1min wall ball demo + 5 wall balls
1min Row
1min knee raise demo + 5 knee raises
1min Row
1min Tire flip demo
Metcon
“The Evil 33”
33min AMRAP
4 Rounds
30 Wall Balls
30 Knee Raises
10 Tire Flip + jump in/out
-Then-
Remaining Time
Max Distance Row and/or Assault Bike!
**Score total calories on row or bike
33min AMRAP
4 Rounds
30 Wall Balls
30 Knee Raises
10 Tire Flip + jump in/out
-Then-
Remaining Time
Max Distance Row and/or Assault Bike!
**Score total calories on row or bike