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

ring push-ups (3*max)

Bar Muscle-ups (3*max )

scale to C2B pullups

Push Press (4*12 E2MOM @ 70% 1 RM)

Metcon (Time)

3 RDS

row 15 kcal’s
10 burpees over the erg