CrossFit 234 – CrossFit


Panic Breathing (Time)

500-400-300-200-100 meter row (x2)

Partner Double KB Front Rack Hold (53#/35#)

*with a running clock, each partner performs the rows in sequence. While one partner Rows, the other holds both KBs in front Rack position.

**if front rack position is lost, rowing partner must stop rowing until the rack position is regained.

***for every time the rack position is lost during the workout, a 5 Syncro Burpee penalty is assessed at the end of the final row.

****KBs may be set down once the row is completed, but the next row can’t begin until both KBs are in the front rack position again.
In case of a class larger than 16 people, bike sub is as follows:

25/20 Cal

20/16 Cal

15/12 Cal

10/8 Cal