Main – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Hang Power Clean (15 min to build heavy)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
finish with 75 ring push-ups

Metcon (Time)

Three sets of:

Push Press x 6-8 reps

Rest 45 seconds

Side Plank x 30-45 seconds each side

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg

Rest 45 seconds

B.

For time:

21 Burpees

15 Thrusters

9 Pull-Ups

12 shuttle runs

9 Pull-Ups

15 Thrusters

21 Burpees