Whirlpool WOD 19.1

CFM2 – Whirlpool CrossFit

Metcon (Distance)


Learn Rowing Technique

Teams of 3 on each rower. Each member will row 2 times trying to hit 100M. If you hit 100M you earn a STRIKE and you don’t have to do Burpees for that round. Entire team does Burpees for each meter +/- 100M for each team member!

Metcon (AMRAP – Rounds and Reps)


Teams of 3

20 Minute AMRAP:

5 Pull-Ups/Ring Rows

10 Push-Ups

15 Air Squats

This will be a TEAM workout! Partner 1 will complete 1 full round of Cindy while partner 2 rows for meters and partner 3 rests. Once Partner 1 completes their round of Cindy everyone will rotate – Partner 1 will row, Partner 2 will go from rower to resting, and Partner 3 will go to Cindy.

You will keep rotating though this workout for 20 minutes. Your score will equal the number or rounds you and your team complete of Cindy 🙂

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