15:00-32:00

For time:
• Row 1000 meters (OR Run 800m), then
Five rounds of:
• 25 Pull-ups
• 7 Push-Jerks (135/85 lbs)

SCALING
For time:
1,000-meter row
Then, 5 rounds of:
15 pull-ups
7 push jerks (115/80)

The SCALING aim is to use appropriate loading and have the pull ups done in no more than 3 sets.

Scaling option to finish near the target score:

TARGET SCORE
Target Time: 12-14 minutes

Time Cap: 17 minutes

STIMULUS and GOALS
This workout is a classic from the 2007 (and 2014) CrossFit Games. Rich finished in 4th with a time of 9:14.7.

The core couplet of the workout will fatigue our shoulders and test our ability to effectively utilize our hips for kipping our body and dipping/driving the bar.

WORKOUT STRATEGY & FLOW
Row: The row will fatigue us but is definitely just a "pay to play" and begin the core of the workout, so don’t go over 75-80% effort in it.

Pull ups: the volume of these will add up but we want you to keep bigger sets relative to your ability. Work to keep as efficient of a butterfly as you can maintain.

Push Jerks: This should be a light/moderate to moderate weight but one that we can keep all reps unbroken each round. It should not be over 65% of your 1RM Jerk.