ON The FLY


IC CrossFit – CrossFit

Metcon (Calories)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie ROW

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie ROW

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie ROW

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
If No Rowers then try the BIKE Rx+

135/95, 155/105, 185/135