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Row Splits/ 1RM Back Squat

9
Oct

Row Splits/ 1RM Back Squat

CrossFit Invigorate – CrossFit

Row: Metcon (5 Rounds for time)

Row Splits

5X (500m Row at 100% of your 2K Pace/ Full rest 2 mins)

*If you do not have a known 2K Time, you will row 1 warm up 500m, then go for a 2k row for time.

2K Time/500m pace

10min- 2:30/500

9min – 2:15/500

8 min- 2:00/500

7 min- 1:45/500

6 min – 1:30/500

Back Squat (Work up to a 1 Rep Max )

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