1-CrossFit – Thu, Feb 9

The Gym Lake Highlands – 1-CrossFit

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Rowling Games

Objective: To hit EXACTLY 125m on the Concept2 rower.


The individual player tries to row to hit EXACTLY 125m, by rowing continuously (this usually involves rowing to ~105/110m and letting the fan carry the meters to 125).

The number of meters above or below 125contribute to the player’s score (eg. if they row 130m, their score is 5, if they row 122m, their score is 3).

Options and Variations

– This will be done with a penalty for every point (eg. a burpee for every meter off).


Warm up and prep all movements with load.


A: Linda (Time)


Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
TC: 20 min

Score: Time

Scaling Options

Level 1

Scale reps as needed

Deadlift @Bodyweight

Hand Elevated Push Ups

Clean @.25 Bodyweight

Level 2

Deadlift @1.25x Bodyweight

Bench Press/ Floor Press @ .75 Bodyweight

Clean @.5 Bodyweight