“181222”

CrossFit Main Site Daily WOD

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  • 10 rounds on the C2 rower of:
  • Pull a sub-1:25/500-m pace for as long as possible
  • Rest 3 minutes
  • Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Scaling
The goal is to pull a fast pace and generate high power output for a short period, with a moderate amount of rest to follow. Adjust the target pace so you have to work to stay under that number, and aim for intervals of at least 30-40 seconds in the later rounds.

Intermediate Option
10 rounds on the C2 rower of:
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes

Beginner Option
5 rounds on the C2 rower of:
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes

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Source: crossfit.com
Movements : Row
Equipment : Rower
Scoring : For Time
WOD Feed : CF Main Site