The One with the Rowing

CrossFit Boro – CrossFit

On this Baby Friday, we’re doing something a little different. You’ll be rowing for as many meters as possible in 24 minutes. But! every 4 minutes, you’ll hop off the rower and complete some simple exercises before hopping back on to continue accumulating meters. The extra work should not take longer than a minute. If you are off the rower for so long that your screen shuts off, don’t worry! We will be able to access the memory at the end to add up your total meters. Have fun!!

View Public Whiteboard

A: Metcon (Distance)

AMMAP in 24 minutes

(As Many Meters As Possible)

Row for Meters

At 4:00 – 10x 15-ft Shuttle Run

At 8:00 – 20 Slam Balls (30/20#)

At 12:00 – 30 Plank Shoulder Taps w/ 1-ct hold

At 16:00 – 40 Glute Bridges

At 20:00 – 50 Mountain Climbers


Pigeon Stretch (

Bicep Smash w/ Lacrosse Ball (

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