Main – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m
15 push-ups

Bench Press (15 min to find 1 RM)

Metcon (AMRAP – Rounds and Reps)

12 min;

row 500m
15 HR push-ups
15 deads 185/125

Strict Toes-To-Bar (3*max/no kipping)

extra performance – Push Press 3*8 superset with stone 2 shoulder 3*3 AHAP