Row 500m then run 400m.
Timed from the moment you start rowing to the moment you finish the run. A quick transition is paramount.
For time: 500m row, 40 squats, 30 situps, 20 pushups, 10 pullups.
Break 4 minutes and become a CF God.
Hang from the pull-up bars for as long as possible.
No rules except only your hands can touch the bar, the rest of you hangs in space.
Five rounds: 10 sledgehammer strikes, 10 SOB tyre jumps.
Full ROM required with power in strikes, standard rules for jumps.
Time to beat: 2:03. (And it’s “Pa” as in “Grandpa” not “P.A.”)
