Bayou City CF Team (Bye Felicia) during the 5k row event at the Summer Series. Treat the row like a sprint today!

Wait. Seriously? Via @laughinglifter

A video posted by CrossFit (@crossfit) on Jun 26, 2016 at 10:06pm PDT

Strength
Every 30 seconds until failure
1 Front Squat. Start around 60-70% 1RM and add 10#/5# every 30 seconds.

Partner up and have your partner switch the weights.
Score is heaviest load lifted.

WOD
3 rounds
Every 2 minutes
Min 1-2: 100 Double Unders
Min 3-4: 30 Med Ball Situps (Advanced: 20-30 GHD SU)
Min 5-6: 30/20 Cal Row
Repeat for a total of 18 minutes
Cut off for completing each round is 1:45 out of the 2 minutes.
Score is total reps completed across all movements.