Perpetual Fitness – CrossFit
500m Row (Time)
Max Effort 500m Row
4:00 to complete, then directly into Part B.
500 | 400 | 300m Row
“Rest” 2:00 between sets.
*During your “rest” choose one movement from the exercise menu below and complete the required reps for every :01 you finish over (or under) your 500m pace from Part A.
(NOTE: Option 1 gets a :10 cushion, Option 2 gets a :05 cushion)
Choose only two movements for entire workout:
-Barbell Overhead Squat (45/35) (1 rep per :01 over/under)
-Barbell Curls (2 reps per :01)
-Single Leg V-ups (2 reps per :01)
-Bear Crawl (10m: down = 2 rep per :01)
-Broad Jumps (10m: down = 1 rep per :01)
-Shuttle Run (20m: down/back =1 rep per :01)
*score is total meters rowed.
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