Rowing

5 Rds

• 2:00 min C2 bike
• 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

• 2:00 min Rowing
• 1:00 min Box Step-ups. (If you want, do them weighted)

20-minute AMRAP

• 21 cal Row
• 15 box step-ups
• 9 ball over the shoulder (80/50)

15min AMRAP

• 500m Row
• Max Set of Push-ups

Reposted from CrossFit® WOD

For Time: 22 min Cap

• Row 2000m
• 30 power cleans (135/85)
• C2 Bike 4000m

25min AMRAP

• 500m Row
• Light Grace (30 clean and Jerks) 95/65

• 500m Row
• Light Isabel (30 Snatches) 95/65

• Max Row for the remainder of the time

Score: Rowing Distance
Tip: Get back to Rower before the counter resets.

5rds For Time

• 500m Row
• 15 bench presses (135/95)

For Time

• 200 push-ups
• 300 Air Squats
• 3000m Row

Break up any way you want.

5 rounds for time

• 5 deadlifts (315/185)
• 8 bar-facing burpees

Cash-out: 1300m Row

Add 100m of rowing per 10lb weight reduced on DL.

For Time:

• 500m Row
• 21-15-9
  • Clean and Jerks (95/65)
  • Toes-to-bar
• 500m Row

For Time (team of 3)

• 10,000m C2 Bike
• 6,000m Row

Switch as needed. Two people work while 1 rests.