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

Clean and Jerk (10*1 OTM @ 70% )

focus on technique & speed

Metcon (AMRAP – Reps)

3 RDS;

1 min BJ 24/20″
1 min pull-ups
RX+ with 30/24″ & C2B

Metcon (Time)

21-15-9

KBS 70/53
burpee