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