some MBC’s and rowing

IRIDIUM CrossFit – CrossFit


10 minutes working on med ball clean progressions.


Metcon (Time)

Row 2,000 meters

100 wall-ball shots

20 muscle-ups

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.


Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option:

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups/progressions

♀ 10-lb. ball

♂ 14-lb. ball

Beginner Option:

For time:

Row 1,500 meters

50 wall-ball shots

20 ring rows

♀ 6-lb. ball

♂ 10-lb. ball