Focusing on our strength metrics today, oh and a 10k row :)
Max BW Bench Press
Weighted Deadhang Pull-Up 5 Reps
Overhead Press 5 Rep Max
Back Squat 5 Rep Max
Deadlift 5 Rep Max
We are becoming more balanced athletes in this program and that is the exact definition of what a Crossfit athlete is supposed to be.
"Only through destroying myself can I discover the greatest power of my spirit."
A video and a CFJ article on rowing:
Rowing Technique Video
Crossfit Journal Rowing Technique