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 (AMRAP – Rounds and Reps)

every 5 min for 30 min complete:

15 MB abmat situps 20/14
15 Russian twists 20/14
200m med ball run 20/14

*count run as 1 rep*
RX+ with heavier MB/KB