Workout – Metcon (Time)
OVER AND OVER
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
TARGET SCORE
Target time: 4:30-6:30
Time cap: 8 minutes
Scaling Option
For Time:
20 Up Downs
500/400m Row
20 Up Downs
Accessory – Warm-up (No Measure)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
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