Rowing meter from WOD (Round 4 only 350 meter):
Every 8 mins for 40 mins (5 rounds):
Assault Bike, 0.7 mi
15 Burpee Box Step…

3x 350 rowing meter from WOD:
11 Unbroken Deadlifts
Row, 350 m
7 Unbroken Deadlifts
Row, 350 m
5 Unbroken Deadlifts

5x 250 m row from WOD:
5 rounds of:
Row, 250 m
40 Air Squats
10 Burpee Over Bars

Row #5 of 5x 500 m
rest 2:15 btw intervals

Row #4 of 5x 500 m
rest 2:15 btw intervals

Row #3 of 5x 500 m
rest 2:15 btw intervals

Row #2 of 5x 500 m
rest 2:15 btw intervals

Row #1 of 5x 500 m
rest 2:15 btw intervals

5x 500 meter from Chipper:
Row, 500 m
9 Toes-to-bars
6 Kipping Pull-ups
2 Muscle-up (sub: 1 pull-up, 1 dip)s
Row, 500…

5 x 200 meter of WOD:
FT:
10 Power Clean & Jerks
10 Rope Climbs
1 Row, 200 m
8 Power Clean & Jerks
8 Rop…

Rowing meter from WOD:
3 rounds of:
10 MedBall Cleans
15 Wall Ball Sit-ups
10 Wall Balls
Row 200 m

3x 800 m ROW from WOD:
15 Power Cleans
30 Knees-to-elbows
Row, 800 m
15 Power Cleans
30 Knees-to-elbows
Row, 800…

5 RDs FT:
Row, 300 m
10 Deadlifts, 60 kg
12 Toes-to-bars
(20:56)

CashOut vom CrossFit-WOD

Row #6 from intervals :
6x 500 m, rest 2 mins

Row #5 from intervals :
6x 500 m, rest 2 mins

Row #4 from intervals :
6x 500 m, rest 2 mins

Row #3 from intervals :
6x 500 m, rest 2 mins

Row #2 from intervals :
6x 500 m, rest 2 mins

Row #1 from intervals :
6x 500 m, rest 2 mins

10 hard strokes every 500 m

Row 30 min at 70%