Stroke! Stroke! Stroke!

Iron Grip CrossFit – CrossFit

Rowing with reckless abandon does not equate with faster, more powerful rowing.
http://library.crossfit.com/premium/video/AgainFaster_CFNE_RowingFast.mov?e=1480570028&h=22335eb4acddfa955663130d0534867d

Warm-up

Warm-up (No Measure)

Sumo Deadlift High Pull Ladder

5 reps each:

13-18-26-35-53-70# KB

Metcon

Metcon (5 Rounds for time)

5 Rounds

500 meter Row

Rest as needed between efforts

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