210706

CrossFit McComb – CrossFit

Alter Ego (10 Rounds for time)

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

* Score = Sum total of all 10 rounds

ROWING

A 500/450m Row should take between 1:40-2:00. If it will take any longer than 2:00, reduce the distance by 50-100m. The rest is important and needed.

RUNNING

A 400m Run should take between 1:30-2:00 as well. The same applies as the Row, consider reducing the distance if 2:00 is not possible. Running faster, but a little shorter will be very effective.

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