CrossFit 1.0 and 2.0
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)
Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.
*Courtesy of CrossFit Invictus