CrossFit Now – CrossFit
STRUCTURE: In a 20 Minute window, athletes will complete 4 Rounds of a 400 Meter Run and 21 Kettlebell Swings then in the remaining time Row as many Meters as possible.
STIMULUS: “METEORITE” is a Pacer workout.
STRATEGY: Athletes should be able to run 400 Meters in under 2:00 and complete 21 Kettlebell Swings in no more than 3 sets.
SCALING: If needed, athletes can reduce the Run distance or load for their Kettlebell Swing.
SCORING: Athletes’ score will be their Total Meters Rowed.
-Athletes should run at a consistent pace that allows for big sets on the Kettlebell Swings
-Athletes should find a pace for the 4 Rounds that allows for little to no breaking and quick transitions
-Athletes should focus on efficient rowing; driving through legs keeping a low stroke rate
400 Meter Run
21 Kettlebell Swings
With Time Remaining:
Max Meter Row
*Score = Total Meters.
500m Row or 1000m Bike
RX+-Same as RX
Basics-10 AMRAP, 2 Rounds 200m Run, 15 KBS, Max Row/Bike