Row 2km for time
50 Wall-ball shots (not for time)
Looks simple. I've been rowing 500m as the first part of my warm up for the last two weeks. But be wary of any single-exercise workout that shows up at a crossfit gym. Rowing 2km is like running an 800 - short enough that you have to go fast, long enough to really be hard by the end. I finished in 7:30.2, which is about middle of the pack for the folks at Get Built. The fire-breathers were throwing down times between 7:15 and 6:55. I signed up to be part of an indoor rowing competition on Jan 30, and am hoping to knock at least 5 seconds off my time by then.