For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell.
Intermediate option:
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row
♀ 55 lb
♂ 95 lb
Beginner option:
For time:
6-8-10-8-6
Overhead squats
12-16-20-16-12
Calorie row
♀ 35 lb or PVC
♂ 45 lb or PVC
Resources:
The Overhead Squat
The Row
Row Pro: Calories vs. Meters
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Featured photo:
Taken by Ruby Wolff during a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.