CrossFit Empire South – CrossFit

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For Time: 2,000-m Row (Time)


For Time:

2,000-m row


For Time:

Max distance row in 8:00

A) 7:00-10:00.

B) Shoot for a consistent 1:45-2:30/500-m pace.

C) Chance to really push the pace on the rower.

D) If you’re not falling off the rower at the end, you didn’t do it right.

Post Workout Strength

Back Squat: 3 Sets of 3 Reps at 85% (3 Rounds for weight)

Back Squat:

3 sets of 3 reps at 85% of 1 rep max.

Rest 1:30 between sets


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