For efficiency


6 sets every 1:30


3 wall walks


Rx+- 5 wall walks

Active- 2 wall walks

Lifestyle- 2 wall walks


Wall walks for some volume and efficiency. Choose full standard or scaled. Engaged shoulders and core are a must.



Each set for time:

4x500m Row


*Rest as required between sets


This should include pace, goal and breathing PLUS your mindset strategy. This is a CrossFit benchmark. Two approaches, either 4 consistent sets at 85%+ or get a full send for your fastest time.