Row row row your boat


Row row row your boat


4th of July HERO WOD – 9am!

CrossFit Grail – Get Rx’d


Warm-up (No Measure)

500M Row

Skill Work/ Gymnastics

Metcon (No Measure)

1:00 Arms only rowing
In the finish position takes small strokes until hands brush the lower ribs

Metcon (No Measure)

1:00 Body and arms rowing
Hinge forward from 11 to 1. The body hinges forward only after the arms have straightened.

Metcon (No Measure)

1:00 Partial slide rowing
Slide forward in the seat a few inches, pause at the finish

Metcon (No Measure)

1:00 Full Row


500m Row (Time)

Max Effort 500m Row