Main – CrossFit

Rowling heads (No Measure)

5 RDS

row 5 kcal’s

10 Thrusters 45/35

*perform as EMOM if class size permits*

Push Press (3*10 @ 60%)

Metcon (Time)

3 RDS

20 strict ring dips

15 strict pull-ups

5 strict HSPU

Metcon (AMRAP – Reps)

B-Fit

A.

Three sets of:

Kneeling Halos x 3-5 reps to each direction

Rest 60 seconds

Double KB Front Squat x 8-10 reps

Rest 60 seconds

Double KB Front Rack Step-Ups x 8-10 reps each leg

Rest 60 seconds

B.

Two sets for max reps of:

WB x 60 seconds

Rest 60 seconds

KBS x 60 seconds

Rest 60 seconds

KB SDHP x 60 seconds

Rest 60 seconds

*score is for B only*