Competition Corner

2. Row up to the bar

ROW UP TO THE BAR
12 Minute AMRAP
Calories Rower 20/16
12 Barbell Shoulder to Overhead
(Rx 60/45kg - Int 50/35kg)
Bar Muscle Up 2 - 4 - 6 - 8… (+2 each round)
Workout Flow
Calorie Row:
Start each round by rowing until you reach the required calorie target (20 for men, 16 for women).
12 Barbell Shoulder to Overhead
After rowing, move to the barbell for 12 reps of shoulder-to-overhead at the prescribed weight.
(60kg for men, 45kg for women, Intermediate 50/35).
Bar Muscle-Ups
(Intermediate - Chest to Bar pull ups)
Begin with 2 reps and add 2 more reps each round (2, 4, 6, 8, ...+2).
Repeat: Continue this cycle for 12 minutes, accumulating as many completed rounds (or partial rounds) as possible.