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