Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

#HoldFastFriday Workout 4/24/15

Hold Fast Friday Workout 4/24/15

The following workout is Event 3 from the CrossFit Games Masters Athletes. Substitute the cardio of your choice if you don't have access to a rower. Hold Fast!

Double "Jackie"

2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.   
Women use 45 lb.

Event 3 Variations

40-44
(Masters Men 40-44, Masters Women 40-44)
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women 45 lb.

45-49
(Masters Men 45-49, Masters Women 45-49)
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women 45 lb.

50-54
(Masters Men 50-54, Masters Women 50-54)
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women 45 lb.

55-59
(Masters Men 55-59, Masters Women 55-59)
2 rounds for time of:
1,000-meter row
50 thrusters
20 chin-over-bar pull-ups

Men use 45 lb.
Women 35 lb.

60+
(Masters Men 60+, Masters Women 60+)
2 rounds for time of:
1,000-meter row
50 thrusters
20 chin-over pull-ups