FRIDAY

We all need to tweak our rowing technique, so we will not be doing strength today. Check out this very informative video …

SKILL:

Rowing technique

We’ll be working on technique first and then putting what we learn to use and row 500 meters x 2. Really focus on cleaning up bad habits.

CrossFit WOD:

AMRAP- 4 min

25 Hang Power Cleans (115/85)

25 Wallball Shots (20/14)

25 cal row

Rest 4 min

AMRAP- 4 min

20 Hang Power Cleans (115/85) 

20 Wallball Shots (20/14)

20 cal row

Rest 4 min

AMRAP – 4 min

15 Hang Power Cleans (115/85)

15 Wallball Shots (20/14)

15 cal row

*** Level 1 will sub out sit ups for hang power cleans

You will have three separate scores for each amrap