Record scores to the CrossFit App.
Compare to 221209.
Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Post time to comments.
Compare to 221012 or 220802.
Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.
Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.
Scaling:
Aim to complete this couplet in about 20 minutes or less. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.