Three rounds
1 min Row for Cal.
1 min Two Dumbbell Ground to Overhead light to moderate load
1 min Burpee
1 min Abmat Sit Up
1 min Rest

Rowing Basics (C2), Angela Hart [wmv][mov]
Common Flaws (C2), Angela Hart [wmv][mov]
C2 Rower-Other Settings, Angela Hart [wmv][mov]
C2 Damper Settings, Angela Hart [wmv][mov]
Technique Refinement (C2), Angela Hart [wmv][mov]

CrossFit as Rx
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Competition Level: Same
Performance Level: Same except, knees to armpits
Fitness Level:
600m Run
7 rounds of the Couplet
Knees to armpits
Hug a Twinkie
600m Run