8am Endurance AND 9am CrossFit
This is a PRVN test workout we like to put into the programming sometimes. Its a good test to see where your fitness is at.
Scaling is at the bottom of the page

30:00 minute EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
Score = Rounds
Best possible score = 30 Rounds

Primary Objective: Complete 25+ rounds as prescribed
Secondary Objective: Complete each movement in under 45 seconds
Stimulus: Lactate Threshold / Mental Grit

Athlete Notes + Workout Strategy
Athletes alternate between calories on the rower and burpees each minute, every minute
on the minute (EMOM). They will have the whole first minute to complete a 15/12 Calorie
Row, then rest until the top of the next minute. Then they have the whole next minute to
complete 15 burpees. The goal with the workout is to lean into a challenging pace and see
how long you can sustain this workout.
We could share rower if one person starts on the burpees

Scaling

Level 2:
30:00 minute EMOM
Min 1: 12/9 Calorie Row
Min 2: 12 Burpees
Score = Rounds
Best possible score = 30 Rounds

Level 1:
30:00 minute EMOM
Min 1: 40 second Max Cal Row
Min 2: 40 second Max Burpees
Score = Reps

Masters 55+
30:00 minute EMOM
Min 1: 12/9 Calorie Row
Min 2: 12 Burpees
Score = Rounds
Best possible score = 30 Rounds