CrossFit Invigorate – CrossFit
Rowin: Metcon (8 Rounds for time)
Find your best or latest 2k row time and ÷ it by 4 to find your per 500m pace. Once you find your pace, your first working set will be your 500m pace + :10 seconds. You will do a recovery row in between sets + :30 pace of your 500m .
For example first 2 sets if my pace is 500m/2:00
Set 1 – 500m/2:10
If you don’t have a 2k recorded, double your Jackie row time for 2k.
Set the rower for interval 500m w/ no rest
2x ( 500m at your 2k pace, followed by recovery 500 m +:30 your 2k )
2x (500m at -:05your 2 k pace, followed by recovery 500m +:30 your 2k pace )
2x (500m at -:10 your 2k pace, followed by recovery 500m +:30 your 2k pace
2x (500m at -:15 seconds your 2k pace, followed by recovery +:30 your 2k pace