Friend or foe?

The rower should be your friend. Did you you know it is one of the least used pieces of equpiment in the gym, well not at CrossFit Langley so consider yourself lucky if you train here:) or at any CrossFit box!
The American Heart Association estimates that you gain about two hours of life expectancy for each hour of regular, vigorous exercise, and lists rowing as being especially beneficial.

Rowing strengthens and tones muscles in your legs, back, abdomen, shoulders, and arms. Using lots of muscles all over your body means that you can do more exercise and get more of the benefits without tiring out any one set of muscles.

Rowing is primarily aerobic exercise, also known as cardio vascular exercise or simply as cardio. Aerobic exercise uses large muscles, in a continuous rhythmic motion, to elevate your heart rate, and conditions your heart, your arteries, and your lungs. It also does a lot of other good things for you, such as helping control body weight, relieving depression, and helping you sleep better.

5 Rounds

200m row
10-single arm DB H.power clean+push press 35lbs (5 per side)
10-single arm bench press 35lbs (5 per side)

Rest 2 mins
Weighted pullups
3 - 3 - 3 15 ab mat situps between sets
20lbs - 15lbs - 15lbs

Weighted dips
3 - 3 - 3 same situps between rounds
15lbs - 15lbs - 15lbs
1st time doing weighted dips felt pretty good will try heavier next time. The 5 rounds was pretty tough, the rower was brutal even only doing 200m but gotta love the benefits:)