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 (Time)

5 pwr cleans 205/125
400m run
10 pwr cleans 185/105
400m run
15 pwr cleans 165/85
400m run

Metcon (Distance)

tabata row for total meters
choose interval timer on rower & set :20 on/:10 off