Rowing Intervals with a Burpee Pull Up Penalty

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IMG_6403CrossFit WOD   
20 Minutes of:  

Row for a minute
Rest for a minute

Score is total meters rowed. Goal= 3,000m

*Penalty is 1 burpee pullup for every 10m short of 3,000. 

Compare to June 2013  March 2012

Skill Work for Grip Strength:

sand bag deadlifts – NO HANDLES- 3 sets max rep deadlifts with a heavy sandbag

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Concept 2 One Day CrossFit Rowing seminar is coming to CrossFit Flagstaff on April 30th! Register now at to secure your spot!


  1. […] to: 2016 March 2013 June 2012 March 2011 February 2010 […]

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