Row Row Row your Pirogue

Power CrossFit – CrossFit

Warm-Up (No Measure)

500 meter slow row

2 ROUNDS:

-Samson Stretch 10 meters

-Caterpillar 10 meters

-Sit on the floor with your legs straight out in front of you. Lean forward and grab the arches of your feet for 10 seconds

-Downward dog for 10 seconds

-SHOULDER ROM

-Muscle snatch w/a broom stick or an empty bar x 5

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Metcon (3 Rounds for time)

Row 500 meters for time (max effort)

Then,

Row the amount of time it took your first effort. Record the distance.

Then,

Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

Push Jerks (135/95)

Box Jumps (24/20)

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