A. Seated DB press with 31X1 tempo (3 second negatives) – Every 90 seconds for 8 rounds, do 5-7 reps. Increase weight or reps from last week.

B. From crossfit.com on March 8 2018:

Row 250 m

Row 500 m

Row 1000 m

Row 500 m

Row 250 m

Rest 1 minute between efforts. Record your time for each interval (5 scores). Each distance should be approached differently. The 250 m is an all out sprint. Pick a challenging pace and stick with it. The 500 m is fast, but not all out. For the 1000 m, you need to keep the pace up, but not so high that you gas out early. Compare to March 22 2018.