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