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Monday May 2, 2016 CrossFit Stapleton- Denver, CO

Row-pen WOD Announcement

Week #3: Team 10K

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Each partner sets the rower for “single distance” – 5K and row until completion. At the end of the row, record total time. Team score is total time for both rowers during a separate attempt. Fastest time wins.

This WOD may be performed by each partner separately.





A. Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B. For Time:

    10 Renegade Rows

    20 Calorie Row on Concept 2

    30 Kettlebell Swings (55/35)

    400 Meter Run



A. 15 minute EMOM:

3 Pull-ups (kip) (sub= RRs)

2 T2B (sub = hanging knee raises or sit-ups)

1 Strict pull-up (sub= jumping negatives or elevated RR)

*IF you fail to complete a round- sit out the minute you ‘ran into’ and pick back up with the class on the following minute.

B. For Time:

20 Renegade rows (L-Push-up + Row + R-Push-up + Row = 1)

40 DUs

60 KB Swings (55/35)

800m Run


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