Part 1:
These are meant to be fast and consistent. They should be comparable to rowing in a metcon.

For Time:

300m row (rest 1:30)
600m row (rest 1:00)
900m row

(Assault Bike: 15, 20 & 25 cal)

Record your total time including rest

REST 10MIN

Part 2:
BENCHMARK
“Cindy”
AMRAP 20mins
5 Pull ups
10 Push ups
15 Squats