A: Hang Clean
70%/3 (135)
80%/3 (155)
90%/3 (175)

B: From Crossfit Football; E Caf
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed.


Notes: As rx'd this workout is for 3000m. Each time I have done previously, I have hit the 2500m goal that I scaled to. Didn't set a target for this workout -- new goal should be set at 2750m.

2661 total meters
1:52.7/500m pace
Best: 271m
Worst: 263m
Damper: 8