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

Back Squat (5*3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

every 2 min complete;

3 MU

5 pwr cleans 165/105

7 burpees

*continue for 20 min(10 RDS) or until failure, whichever occurs first