3 x 12 Walking Front Rack Lunges
Max Effort 500/400m Row
Max Toes to Bar in time remaining
Rest 5 minutes between rounds
You may go up or down in weight, or do all sets the same during the lunges
Men do 500m, Women do 400.
Competitive crossfitters – Go hard on the row, go hard in the row, don’t sandbag. Work on eliminating the “double kip” if you have it during your toes to bar.