CrossFit 305, CrossFit A1A – CrossFit
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!
