As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shots
Rest 5:00
As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
Post rounds and reps to comments.
Scaling:
Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.
Intermediate option:
Same as Rx’d
Beginner option:
As many reps as possible in 5 minutes of:
400-meter row
Max wall-ball shots
Rest 5:00
As many reps as possible in 5 minutes of:
400-meter row
Max medicine-ball cleans
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
Resources:
Rowing
The Wall-Ball Shot
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.