CrossFit Evergreen – CrossFit
500m Row (Time)
Max Effort 500m Row
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
500m Row (Time)
Max Effort 500m Row