18.11.13 – South Loop Strength & Conditioning
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18.11.13

FITNESS
3 rounds for time:
800m row
15 KB swings
12 ring rows
15 wall balls
12 ring rows

Training notes:
•25 minute cap

PERFORMANCE
“Pyramid Double Rowing Helen”
For time:
1200m row
63 KB swings (53/35)
36 pull-ups
800m row
42 KB swings (53/35)
24 pull-ups
400m row
21 KB swings (53/35)
12 pull-ups

Training notes:
•25 minute cap
•If you bike instead of row, do 1.5 miles, 1 mile, .5 miles
This was a workout at the 2010 CrossFit Games

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