Warm up-
43 Burpees
You can do the strength before or after the rowing. big classes split up and half start on one, half start on the other.
Strength-
Bench Press
10,9,8,7,6,5,4,3,2,1
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Scroll for scaling options.
Post time for each interval to comments.
Compare to 160830.
Related:
• CrossFit WOD 180308 Tips With Jason Ackerman
• Rowing
Scaling
The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.
Beginner Option
3 rounds for time of:
Row 500 meters
Rest 1 minute