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