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Row Test for 2/28/2019

Industrial Athletics – CrossFit

We’ve been working on our rowing all month. We’ve done multiple sprint workouts in an effort to get ready to retest our 500m Row for time. Hopefully, you attended the baseline day on February 4th. Push hard today and hit that PR time.

Today’s MetCon is a skill day. With the format of the workout, you will have set times to work on the high skill of a bar muscle up. Then, take a little break and let burpees clear your mind. Pull out some bands, get a box for jumping bar muscle ups, or work on some harder pullup variations.

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Reps)

For Reps:

1 Min Bar MUs

1 Min Burpees

2 Min Bar MUs

2 Min Burpees

3 Min Bar MUs

3 Min Burpees

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Reps:
    1 Min CTB Pullups
    1 Min Burpees
    2 Min CTB Pullups
    2 Min Burpees
    3 Min CTB Pullups
    3 Min Burpees

    Brass:
    For Reps:
    1 Min Strict Pullups (may be banded)
    1 Min Burpees
    2 Min Strict Pullups
    2 Min Burpees
    3 Min Strict Pullups
    3 Min Burpees

    Bronze:
    For Reps:
    1 Min Jumping CTB Pullups
    1 Min Burpees
    2 Min Jumping CTB Pullups
    2 Min Burpees
    3 Min Jumping CTB Pullups
    3 Min Burpees