CrossFit Evergreen – CrossFit

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Partner Beach body Bowling Rowing (Time)

45 minute time cap

Both partners do:

– 75m rowing

– 100m rowing

– 125m rowing

– 150m rowing

– 175m rowing

– 200m rowing

– 225m rowing

– 250m rowing

– 275m rowing

– 300m rowing

Between each ‘rowing Frame’ do the following:

– 5 bench press MRx: 105/65; Rx: 125/75; Rx+: 155/85

– 5 db curls MRx: 25/10; Rx: 40/15; Rx+: 50/20

– 5 2H OH tri ext MRx: 35/20; Rx: 45/30; Rx+: 55/40

– 5 weighted abmat situps Rx: 45/25; Rx+: 55/35

Add 1 rep to each of the above movements for every meter off of the target distance. Partners add their ‘mistakes’ together to determine reps.