FOR TIME
50 - 40 - 30 - 20 - 10
This is a low-skill conditioning workout with rowing and box step-ups only, no complex gymnastics or loaded barbell movements.
How we determine the levelThe descending rep scheme still carries very high total volume—150 calories and 150 box step-ups—so for a moderately fit athlete this becomes a sustained aerobic effort rather than a sprint. Both movements are light but monotonous and locally fatiguing, which rewards steady pacing and heart-rate control from the start.
16–22 minutesWorkouts with CrossFit Movements in a longer time domain
Athena: 30 min AMRAP of 1,000m bike erg and 10 burpees to bar, with any burpee variation allowed.
Demeter: 30 min AMRAP of 500m row and 15 ground-to-overheads, using a plate, medicine ball, dumbbells, or another object.
Hera: Complete for time of 50-40-30-20-10 cal row and 25-20-15-10-5 D-ball over shoulder.
