Shackle Island CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Lurong WOD posted on whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

9/6 Calorie Assault Bike

12/9 Calorie Row

9 Toes to Bar

Rest 2:00 between rounds.
If we do not have a bike available, complete a 100 meter run as a modification