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)

21-15-9

back squat 135/95

strict pull-up
RX+ 185/125

Metcon (AMRAP – Reps)

B-Fit

A.

Every minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – KB Deadlift x 6 reps @ 2011

Minute 3 – Seated Strict Press x 8 reps @ 2011

B.

Three sets for max reps of:

60 seconds of Kettlebell Swings

60 seconds of Goblet Squats

60 seconds of Rest