CrossFit Evergreen – CrossFit

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So legs aren’t important for rowing? (Time)

With a 45 minute time cap row 10 rds of 100m for accuracy.

– between each round do 4 reps each of:

– weighted glute bridges (on a bench) MRx: 225/165; Rx: 315/225

– deficit (#45) double kb dead lifts MRx: green/blue; Rx: red/green

– weighted Bulgarian split lunges (each leg) Same as above

– calf raises on the same plate
– each 100m row must hit 100m exactly.

– any distance below or beyond will count as a 1 second penalty.

– total penalty points will be added to your final time.

– Rx+ for anyone with 10 or less penalty points