Main – CrossFit

CFBB Warm-up (No Measure)

2 RDS

row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts

Metcon (10 Rounds for reps)

EMOM 10

3 touch-n-go pwr cleans 185/125

Metcon (Time)

5 RDS

10 pwr cleans 135/95
10 burpees
extra performance – 7 min recovery row at :20 slower than your best 500m pace