CrossFit 5150 – CrossFit
Metcon
Metcon (Time)
7 Rounds for time:
150/100m Row in as few pulls as possible After each row, perform 1 bodyweight front squat for each pull taken (ex.- if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. ).
*Reset the rower prior to each round.
*Keep track of your total number of pulls to record in the notes.
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Scaling: Choose a front squat weight that is heavy but can be completed unbroken when fresh.