Row 300 calories (not for time)
Tag Archive: calorie row
Five 3-minute rounds of:
185/125-lb.* front squats, 10 reps
10 box jumps, 36/28-in.* box
Row for max calories
Rest 3 minutes between rounds.
taken from CF mainsite
*Intermediate Scale: use 155/105lb front squats, 30/24-in. box
*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box
For time:
20-calorie row
clean and jerks, 20 reps (165-lb./110-lb.*)
20-calorie row
*Scaling:
Reduce weight to allow focus on mechanics.
12 Cal Row
12 Deadlifts (185/125)
12 Decline Pushups (feet on a 45# plate)
(attempt to complete each round successfully in the 3 minutes)
4 Rounds for time of:
40 Calories, Rowing
40 Push-ups
40 ft, Front Rack Lunge (115/80#)
4 Rope Climbs, 15 ft
Scale as needed.