Time to take a look at that rowing technique of yours! Start by watching this video:

and also check out other parts of Shane Farmer's rowing series in CrossFit Journal:

http://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=shane+farmer&x=0&y=0

Then, practice your rowing technique for 15 minutes. What do you find the most difficult?

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By the way, have you ever wondered how the U.S.A. Men's National Rowing Team trains? If you're interested, you might like this Youtube series:

Also, if you want to learn more about rowing, follow https://www.facebook.com/CrossFitRowing to get some good tips and keep your rowing practice going.

21min EMOM
1) wall ball
2) farmers carry
3) box jump

30 kyykky
19 RV 60/40kg
7 leuka (suora)
400 soutu
20min AMRAP

5x2min AMRAP, 1min rest:
12 Burpee, max rep Wallball

warm up sets: 5 x 40%, 5 x 50%, 3 x 60%

work out: 5 x 75%, 5 x 80%, 5 x 85%

Modified version of HERO workout "Lumberjack 20":
For time:
10 x DL @120/80kg
20 x KBS @32/24kg
10 x OHS @40/25kg
20 x Burpee
10 x C2B
20 x Box Jump @60/50cm
10 x (Squat) Clean @40/25kg
Run 400m in between each movement! The workout ends with a 400m run! (starts with deadlifts)
Time cap: 40min

6 rounds:
5 x Overhead Squat @ 60kg/42.5kg (must snatch the weight up)
5-15 x Kipping Toes to Bar (must be an unbroken set)
Rest 1 min

Record scaling, weight, T2B reps, and other details.

Max Effort Front Squat
5-5-4-3-3-3-3-3-3
2min Recovery

Four rounds for time of:
2 x 15 foot Rope climb [4,5m]
 Sprint 100 ft [30m]
4 Squat cleans
(225 / 135 lbs) [100/ 60]
Sprint 100 ft [30m]

Kb snatch
Kb clean n' jerk

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