Main – CROSSFIT
(No Measure)
10 minute skill workshop:
Rowing mechanics and drills
https://www.youtube.com/watch?v=grxVHi5LpRo
Clean (10×1)
Every 90 seconds for 15 minutes (10 rounds):
Rx+:
1 squat clean with 2 second pause at bottom of the catch
Rx:
Hang Power Clean (without the pause)
*Start with moderate load and build to a max effort for the day.
Metcon (Calories)
Divide class in 2-3 teams (3-5 people per team ideally):
20 minutes-
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.
