CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds)
The goal is to make it to 30 minutes.
Odd minutes: Row for Calories 20/15
Even minutes: 1 Round of Cindy
RX plus go to 40 min
If during your warm-up you realize the amount of work is not sustainable then scale it to something which will still be extremely hard, but likely possible. For example, scale the row to 15/12. If that is not enough, then scale it even more. If the round of Cindy seems impossible then modify those reps from 5-10-15 to 3-6-9, for example. If you start out at the fully prescribed version and eventually fail before the 30 minute mark be ready to keep going with one of the scaled options. Good luck