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

Metcon (Time)

400m prowler push – bodyweight
*sled weighs 50lbs 10 min cap*

Metcon (12 Rounds for reps)

EMOM 12

odd – 2 rope climbs
even – 25 push-ups