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.