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 (12 Rounds for reps)

EMOM 12

0dd – 6 unbroken C2B

even – 6 snatch balance @ 50% snatch
if you don’t have C2B work with a coach on kip drills.

Metcon (Time)

3 RDS

200m KB run 53/35

20 KB front squats
RX+ 70/53