Part 1:

100 Air Squats for Time

Part 2:

Every Minute on the Minute (20 Min)

Odd Minutes: Row for Calories (12/10)

Even Minutes: 12 Burpees

Part 3 (Optional):

Death By Sprints


Minute 1 – 1 Sprint Length of Gym

Minute 2 – 2 Sprints Length of Gym

Minute 3 – 3 Sprints Length of Gym

etc….until athlete cannot perform the amount of sprints in the respective minute



This WOD sucks and there is no way around it.  Trust me…I’d love to throw weights around every day with a sub-10 minute Metcon.  But a big part of Crossfit is embracing the workouts that you struggle with and/or the ones you simply don’t want to do.  We can scale the amount of rowing and burpees without a problem, I just want you to move and test yourself how long you can keep it together while sucking wind.  Don’t get inside your own head on this.  Show up, move for 20+ minutes.  That is all.  You are capable of doing this, just make the decision whether or not you are going to.