“Row Well and Live”
As a 3 CrossFitter Team:
Row 6000m total
Partners will rotate through 3 stations:
1. Max effort row for distance
2. Pacing work
a. 5 Burpee Pull-ups
b. 10 Box Jumps (24/20)
c. 15 Wall Balls (20/14)
3. On deck athlete jumps rope (singles) continuously until transition
Post time and total reps from everyone's pacing work to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Row well my friends! One athlete will start rowing, one athlete will do a round of the pacing work, the final athlete jumps rope. Once the pacing round is complete the athletes rotate as such: Station 1 (row) to 2 (gymnastic work), 2 to 3 (jump rope), 3 to 1.
Note that the rower clock will not be entirely accurate for your overall time as it stops if the flywheel slows down too much in the transitions.
Training Videos.