AMRAP 30 MIN
This is a low-skill, low-load conditioning workout with rowing and unweighted lunges, which places it solidly in the beginner range despite the longer duration.
How we determine the levelA 30-minute AMRAP with a row and bodyweight lunges is oxidative-dominant and built for steady, methodical movement rather than high-intensity bursts. The loading is light, but the long time domain and accumulating lower-body fatigue make this a pace-managed endurance workout where athletes should focus on consistency.
30+ 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.
Demeter: 30 min AMRAP of 500m row and 15 ground-to-overheads, using a plate, medicine ball, dumbbells, or another object.
