Thursday September 13th

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.

Bench Press


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.

CrossFit WOD 180308 Tips With Jason Ackerman

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