Smart Pacing…

Iron Grip CrossFit – CrossFit

1,000 meters. Not so short as to be an all out sprint, but not really long enough to be slow either. If you get off the rower feeling ready to go again very soon, you should have gone faster. Dig deep for this one. Real deep.
https://www.youtube.com/watch?v=nGD0CTE1Ylk

Warm-up

Warm-up (No Measure)

15-10-5

Easy rowing strokes

Hard rowing strokes

Metcon

1: 1000m Row (Time)

Max Effort 1000m Row
Rest as needed

2: 1000m Row (Time)

Max Effort 1000m Row
Rest as needed

3: 1000m Row (Time)

Max Effort 1000m Row