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