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

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps AHAP

Even Sets – Dumbbell Bench Press x 6 reps AHAP

B.

Complete as many rounds and reps as possible in 10 minutes of:

5 barbell bent rows

10 Burpees over the bar

15 Russian Kettlebell Swings