Rowing Intervals

Main – CrossFit

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10 mins

Med Ball Partner Pass (No Measure)

3 Way 2×10 Reps – 5 Burpees between
each set of 10
*30 total burpees


6 mins

Pass Throughs (No Measure)


Static Hip Ext Holds (No Measure)

3×30 sec


Pull-ups (5×8)

* Do not use bands. Use a box and keep your resistance consistent through range on the way up and on the way down.


Rowing Intervals (2.19.14) (6 Rounds for time)

1000 M
800 M
600 M
400 M
200 M
100 M
* Work/Rest ratio close to 1:1 as possible


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