CrossFit 305, CrossFit A1A – CrossFit

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Row, Bro! (No Measure)

Row :45 Rest :15 at each of the following stroke rates:

20, 22, 26, 30, 36, 30, 26, 22, 20

Play with damper and power.
Playlist:

https://open.spotify.com/user/1238100311/playlist/1EjCZ8jxtBk9Wylg17GIWW?si=YPPQ0E0WSB22acJKunatKw

RPL (Time)

Row 800 meters

60 single arm push press/jerk

100 yard walking dumbbell lunge

RX 40/25

Masters 35/20

RX+ 1000m row, 60/45

Scaled – lighter weight press, unweighted lunge or 100 step ups

Suggested strategy – row at 85%, alternating sets of 10 on press, lunge 50’ x 6 or 25’ x 8 and try to not stop.

11 minute time limit – pick weight that allows you to move!