Crossfit WOD – “Boat Race”

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Kipping Handstand Push Ups:

On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Repeat this process for three total rounds (9 Minutes total).


3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Compare to Aug 2014

All gas with a little brake! This one was about finding an above average pace on the row and run. Easier said then done but CFF you crushed it and everyone did a great job falling into the intended time domain. If you ever wondered how to improve your rowing pace here is a video from collegiate rower Shane Farmer.

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