WORKOUT DETAILS

QUICK START

• Start seated on the rower with your hands off of the paddle.
• At “go,” women complete 60 calories and men complete 75 calories on the rower.
• Then, move to the barbell and complete 21 shoulder-to-overheads at weight 1 (lightest).
• Then, move back to the rower and complete 60/75 calories.
• Then, move to the barbell and complete 15 shoulder-to-overheads at weight 2.
• Then, move back to the rower and complete the final 60/75 calories.
• Then, move to the barbell and complete 9 shoulder-to-overheads at weight 3 (heaviest).
• Time stops at the completion of the last shoulder-to-overhead at weight 3.

NOTES

• Athletes may have assistance changing the barbell load or multiple bars may be used.
• Athletes may have assistance resetting the monitor on the rower between rounds.
• If time-capped, your score will be the total number of reps completed.
• A tiebreak time is taken after each set of rowing calories (see Tiebreak section below for more information).
• If time-capped on the rower, note the number of calories completed when the rower comes to rest (“rollover” calories will count toward your score).
• If the workout is completed before the time cap, there is no tiebreaker.
• For safety:
  • The barbell(s) and/or any additional plates must be placed at least 5 feet (1.5 meters) from the rower and the working barbell.
  • Athletes must wear shoes at all times during the workout.

TIEBREAK

Record the time after you complete each set of 60/75 calories on the rower. The last completed set of rowing calories will be your tiebreak time. In the event of a tie, the athlete with the better tiebreak time will be ranked higher. Athletes who complete the workout under the time cap will not enter a tiebreak time.

EQUIPMENT

• Barbell, plates, and collars
  • Men/boys are required to use a 45-lb (20-kg) barbell
  • Women/girls are required to use a 35-lb (15-kg) barbell
• Both the Rogue Echo Rower and Concept2 Rower are allowed. No other rowers are allowed.
• Video submissions: A clear view of the monitor must be captured after each row — it is OK to move the camera to meet this requirement.
• Tape MUST be used to indicate 5-foot spacing is maintained between all equipment.

Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details and video submission standards.

PENALTIES

Penalties may be deducted from the athlete’s total score if CrossFit HQ conducts a review of your video. CrossFit will review videos that receive significant public downvotes.

• The following penalties will be added to the athlete’s finishing time:
  • False start: touching paddle before “go” = 5-second penalty
  • Shoulder-to-overhead no-rep (to include facing away from the camera) = 3-second penalty
  • Standing up before the monitor reads 60/75 calories or not resetting the monitor = 5-second penalty
• If an athlete advances before completing the specified number of reps, their score will stop at the last correctly completed rep.
  • e.g., the athlete is required to do 10 reps but moves on at rep 7. The athlete’s score will be 7, regardless of the total number of repetitions completed after moving forward incorrectly.

See APPENDIX D in the 2025 CrossFit Games Rulebook for video review penalty information.