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*