CFEB new Boxless Box

WOD @ GWPC 8-08-08 "Man Overboard"

2 Rounds:

1. Row 250 Meters
2. Push-ups
3. Med Ball Clean 14#
4. V-Ups
5. Med Ball Jerk 14#
6. Supermen
7. Med Ball Front Squat 20#
8. Feet Anchored STRICT Sit-Ups
9. Jump Squats
10. Burpees

If there are fewer than 10 athletes, the coach will row the extra 250s.

If there are more than 10 athletes, the following exercises will be added:

Mountain Climbers
Dowel Overhead Squats
Hollow-Rocks
Dowel Thruster
Lunges

If there are more than 10 athletes the row distance will be 5K/X/2 where X = # of athletes.

Score is total number of reps. WRITE DOWN YOUR REPS - BRING PAPER AND PEN!!!! There is no score for the rowing.

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.