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