Happy 4th of July!
Prep the movements
Captain America (50 minute cap)
Team of 2 divide the reps, row and run however you like.
With a running clock
Buy in 1776 meter row then AMRAP
20 Barbell STOH(45,35)
30 Air squats
40 AB-mat sit-ups
400m plate run (25,15)
@ the 30 minute mark row 2017m
then 241 Burpees
*Score will be your rounds + reps and your total time. If you do not finish under the cap your score will be your rounds + reps and your total burpees.
Lax ball on scaps 2 minutes per side.