Rowing – CrossFit Resurgence

Rowing

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (6X2)

6 x 2 Squat clean 11 of 11 (6 sets of 2 reps, same weight across, 85-95% of max)

half kneeling single arm DB press (6X4)

can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.

5 4 3 Row Intervals (Time)

500m row

rest 2min

400m row

rest 2min

300m row

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