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

Push Press (12 min to establish max 4)

KB Bench Press (3*max)

Inverted Ring Rows (3*max)

superset with KB Bench

Metcon (Time)

21-15-9

HR push-up
pull-up

*row 200m after each RD*