Main – CrossFit

Warm-up

Roxanne (No Measure)

burpee to the beat

Metcon

5k Row (Time)

Max Effort 5k Row
25 min time cap

Finisher

Metcon (No Measure)

work on the following:

-shoot throughs
-dips/ring dips
-L-sits both hanging & on parralettes
-kipping progressions