The 5k row is a classic CrossFit benchmark. We’re hitting it Friday. If you know your 5k PR, let’s go after it. If you’ve never done it before, now is the time to set the standard! When done right, this is a tough, long workout. However, its great work. Come on in and put up a score.

Let’s set the rower for 5k so you can see your pace and projected finish. There will be instructions on the whiteboard and your coach will help you.

Part A

10 Minute bike

start easy and increase pace

Part B

4 Rounds

10 Cal row

3 Inch worms

Start easy and increase row pace each round

Part C

5k Row