Workout 8.3.17

Nickname: Rowing into the Weekend

Cloud 9 CrossFit – CrossFit


Warm-up (No Measure)

5 Rounds each of Rower Bowling!!
Partner up on a rower. Attempt to get as close to 100m as possible. The score will only count if you stop rowing and put the handle in the holster. Any distance above or below the 100m will count as a point. Whoever has a higher score will perform a penatly equal to their score. Your partner gets to choose the movement…this is where you find out who your true friends are…


Metcon (Time)

For Time:

1000m Row

3 Min Rest

500m Row

2 Min Rest

250m Row

1 Min Rest

100m Row
Stimulus: Each of the rows should be high effort. Target for your first 100m row should be 4:30 or below. Consider scaling if this does not seem attainable.


Option #1 – 800m, 400m, 200m, 100m

Option #2 – 600m, 300m, 150m, 100m

Feature Video

CrossFit Class Workout