Mix Rowing at Flaghip Crossfit

1. Warm up 1218
2. Steady–State With Power Bursts: Row 10,000 meters at the pace you found in the workout above. Drop in 10 or 20 hard strokes every 500 or 1000 meters. Aim to drop 10 seconds or more off your split every time you do the power strokes, but always return to your base, steady-state pace. 2000 7:35 1:53
3. Rolling Intervals: Row repeating cycles of 3 minutes at 22 strokes per minute, 2 mins at 25, 1 min at 28. Paddle in between if you need a break, or challenge yourself and keep on row-ling. 1434
4. Rolling Intervals: Row repeating cycles of 3 minutes at 24 strokes per minute, 2 mins at 28 1 min at 30 1513
5. Recovery row 2k
6. 100 meters hard, 100 meters easy for 1000m. Paddle for 1-2 minutes and repeated 1416 and 1000
7. Recovery is 1028
8. Total 11,609