Posts Tagged: 1000m Row


Skill: Back Squats: 3-3-3-3-3+ (Perform 5 sets strict pull ups between sets,recon ron rep scheme) For Time: row 1000 m Midline: Turkish Get-ups (skill), 4 sets of 4 (2 each arm)


Skill: Double Unders, For 8┬áMinutes: (40 seconds on / 20 seconds off) Max rep DU (Score high and low) Then: Row 500m for time rest as needed Row 1000m for time   CrossFit Wappoo – James Island – Charleston, SC