CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 10 Rounds of 250/200 Meter Row and 500/400 Meter Row for time.
STIMULUS: “Ergalicious” is a Interval Pacer workout.
STRATEGY: Athletes should be able to complete 1 Round in 2:30 or faster
SCALING: If needed, athletes should cap each the Row at 1:10 and the Bike at 1:10.
SCORING: Athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 28-34 Minutes.
-Athletes should work at a maximal maintainable pace
-Let’s remind athletes 1:00 rest is not enough time to completely recover from a full out sprint!
-Athletes need to find a pace that is challenging but they can see themselves working out in round 6
10 Rounds For Time:
250/200 Meter Row (or 200m Run)
500/400 Meter Bike (or 200m Run)
Rest 1 Minute Between Rounds
35 min Time Cap
RX+-Same as RX’d