crank

Back Squat (Build to a Heavy Single)
Metcon (Distance)
For Distance:
5:00 Minute Max Meters Rowed
5:00 Minute Active Rest  (See Below)
3:00 Minute Max Meters Rowed
3:00 Minute Active Rest
1:00 Minute Max Meters Rowed

During the Active Rest period you will do the below couplet as many times as possible during the slotted rest time.  This is an active rest period, it is not meant to be a sprint, but you should keep your body moving.  Your Score is the total number of meters rowed.

7 Barbell Rollouts
12 Band Pull Aparts
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