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
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
DL: 245 lbs. for 3 reps x 5
Steel: 7:33 with 150 D-U’s