ROW-DOWN
Individual, 3-event indoor row competition
Saturday, December 9, 2017
CrossFit Pisgah
Check in at 9:30 am
Starts at 10 am
$40 entry fee
Male and Female divisions
ROW-DOWN EVENTS
Event 1
2k Row for time
– 2 scores:
a. Time to complete the 2k
b. Time to complete the first 500m
Event 2
Intervals for total meters
1:40 min work
20 seconds rest
1:40 min work
20 seconds rest
1:40 min work
20 seconds rest
1:40 min work
20 seconds rest
1:40 min work
2:00 minutes rest
1:40 min work
20 seconds rest
1:40 min work
20 seconds rest
1:40 min work
20 seconds rest
1:40 min work
20 seconds rest
Event 3
Intervals for time
10 Cal Row
15 seconds rest
20 Cal Row
30 seconds rest
30 Cal Row
45 seconds rest
40 Cal Row
1 minute rest
50 Cal Row
1 minute rest
40 Cal Row
45 seconds rest
30 Cal Row
30 seconds rests
20 Cal Row
15 seconds rest
10 Cal Row
– 2 scores:
a. Total time to complete
b. Time to complete 50 Cal Row interval