CFPC – Rowing Class
(No Measure)
3x 100m (light pressure) with 1 min rest
Metcon (Time)
1000m Time Trial
Metcon (Distance)
Stroke Pyramid
10-20-30-40-30-20-10
Row 10 strokes hard followed by 10 light strokes. Then row 20 strokes hard followed by 20 stokes light. 30-30, 40-40, 30-30, 20-20, 10-10.