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