CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Murderer’s Row (Calories)

Five 3-minute rounds of:

Power Clean, 10 reps

Box Jump, 10 reps

Row for max calories

Rest 3 minutes between rounds.

Post calories rowed.

SCL=95/63, 24/20″

RX=145/93, 28/24″

RX+=185/123, 36/30″

Coaches notes: Stagger every 2 or 3 minutes to allow for reset of rowers.
Open Participants: One break max on power cleans. Box should be high but reps should take no longer than 45 seconds. Row should be even across all rounds. Focus on a low, powerful stroke rate in the low 20s.