Try this, front scale and back scale

IRIDIUM CrossFit – CrossFit

For reference please see CrossFit main page for March 6, 2019. Here are links to the you tube videos.
https://youtu.be/WgXaf7g0Pyo
https://youtu.be/Arh2Q_prqvw

Warm-up

After coaches warm up spend 15 minutes working on front scale and back scale.

Metcon (6 Rounds for distance)

Option 1

6 rounds (alternate & share as needed)

1 minute on the assualt bike

1 minute (ish) rest

Metcon (2 Rounds for distance)

Option 2

2 rounds of

bike 1 minute for distance

row 1 minute for distance

run 400 meters

1 minute rest between each