Capacity Work, every 2:30
Row @ 50% for 1:30
Row @ 70% for 1:15
Row @ 90% for 1 min
Row @ 100% for 45 sec
Goal is to increase intensity each round
(Less time to work and same or more meters)
5RFT, 15min cap
10 Burpee Box Jumps 24/20
15 Kip Swings