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.