CrossFit
Main
Row 250 meters (~10-15 sec. faster than 2k pace)
rest 2 min
Row 500 meters (~5-10 sec. faster than 2k pace)
rest 2 min
Row 1,000 meters (~2k pace)
rest 2 min
Row 500 meters (~5-10 sec. faster than 2k pace)
rest 2 min
Row 250 meters (~10-15 sec. faster than 2k pace)
done 
QuickFit/At home
Main
18 min clock;
2 min bike
1 min rest
3 min bike
1 min rest
4 min bike
1 min rest
3 min bike
1 min rest
2 min bike
