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500 meter row
20 x 45# Thrusters
10 x Pull-ups
Today is another one of the “girls” workouts, i.e., the benchmarks. Here are some videos on rowing. The big points to remember are to pull with legs, then arms. Pull hard, reset slowly, keep the stroke per/minute rate under or around 30 at the most. Basically, try to rip the chain out of the thing, then reset calmly. Save enough to get the thrusters and pull ups done without too many brakes.
Link: Crossfit FAQ’s
“The best thing you can do is read, search, and read some more before asking questions about CrossFit – start with the “What is CrossFit” and “getting started” links on the left of the main page; review the exercises link, and dig through the discussion board. The site has an excellent search feature; make it your friend.”
The above is quoted from the CF FAQ section on the CF.com website. It’s a very helpful resource for finding videos, examples, of movements. As well as workout demos, interviews, etc. Also, many questions about Crossfit in general are answered on these pages. If you’re having trouble explaining Crossfit to someone, or trouble fully understanding it yourself, check this page out.