PVC warmup
EMOM 5 minutes:
10 squats
Rest at the bottom of the squat
EMOM 5 minutes:
30 seconds of hollow rocks
MetCon:
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
(from CrossFit.com)
Three attempts for best distance of:
3 pulls on the C2
With the rower stopped completely and zeroed out, give three pulls on the rower and then allow the rower to come to a stop and note your distance. Give this three tries to see how much power you can generate.
Things are more than a little crazy out there. BE CAREFUL AND BE READY.
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