FOR TIME
This is mostly monostructural rowing plus a simple odd-object movement with no high-skill gymnastics or barbell loading, making it beginner-level despite the accumulating volume.
How we determine the levelThe descending row calories and d-ball reps create a fairly high total workload that will keep a moderately fit athlete working well past the threshold range, but not typically into true grinder territory. Rows are sustainable monostructural work and d-ball over shoulder is a moderate, fatiguing movement that rewards steady sets and heart-rate control rather than an all-out sprint.
15–22 minutesWorkouts with CrossFit Movements in a longer time domain
Complete as fast as possible: 50-40-30-20-10 calorie rows and box step-ups.
Athena: 30 min AMRAP of 1,000m bike erg and 10 burpees to bar, with any burpee variation allowed.
