Main – CROSSFIT
10 minute skill workshop:
Rowing mechanics and drills
Every 90 seconds for 15 minutes (10 rounds):
1 squat clean with 2 second pause at bottom of the catch
Hang Power Clean (without the pause)
*Start with moderate load and build to a max effort for the day.
Divide class in 2-3 teams (3-5 people per team ideally):
Max calorie row
*Rotate athletes every 60 seconds. Score is the total calories you accumulate as a team in 20 minutes. Athletes must perform 5 burpees EMOM during the minutes when they aren’t rowing.