Which race will you win?

Iron Grip CrossFit – CrossFit

Ah, rowing. And squatting. Where does your strength lie? Let’s find out.
http://library.crossfit.com/premium/video/CFJ_Hammond_CommonRowingIssues_ipod.mov?e=1472708397&h=7a137268ec7b976effb868bd747052fc

Warm-up

Warm-up (No Measure)

10 Back squats @ 1/4 BW

20 Jumping jacks

8 Back squats @ 1/2 BW

15 KB Sumo deadlift high pull

5 Back squats @ 3/4 BW

10 KB swings

Skill

Rowing

Metcon

Metcon (5 Rounds for time)

Each Round For Time – Rest as needed between rounds.

10 Back squat @ Bodyweight

100 m Row

8 Back squat @ BW

200 m Row

6 Back squat @ BW

300 m Row

4 Back squat @ BW

400 m Row

2 Back squat @ BW

500 m Row
Each round should be an all out effort to be completed as fast as possible. Rest as needed, then complete the next round with the same all out effort.

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