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DU, Burpees, Rowing for 8/15/2016

By August 14, 20162 Comments

We are halfway through August.  That means we are halfway to retesting our August Challenge of improving our 400m time by 2 seconds.  There has been some talk about heading to a track to retest our 400m time, stay tuned for details.

Today’s MetCon is all cardio and should be relatively unbroken.  We will allow the DU attempts to count.  So, pick a scale that will keep you moving.  Push through the DU, find a good pace on the burpees, and then push hard on the rower.

CrossFit Alloy WOD for 8/15/2016:

Strength:
Deadlifts
5 Min to find heavy 3 Rep
then . . .
E2MOM 10
3 Reps (across)

MetCon:
For Time:
200 Double Unders
50 Burpees
500m Row

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    150 Double Unders
    40 Burpees
    500m Row

    Brass:
    For Time:
    100 DU or 300 Single Unders
    35 Burpees
    500m Row

    Bronze:
    For Time:
    200 Single Unders
    30 Burpees
    500m Row

  • joed says:

    DL: 245 lbs. for 3 reps x 5

    Steel: 7:33 with 150 D-U’s