For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
14-12-10-8-6-4-2 reps for time:
Calorie row
Dumbbell thrusters

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rowing Technique Tips
The Dumbbell Thruster

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.