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