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

Metcon (AMRAP – Reps)

3 RDS OF

4min AMRAP

40 Cal Row

30 Burpee Onto Plate

60 Double Unders

4min Rest
Finish with 35 false grip RR & 35 Maltese push-up along with 20 FG ring L-pull-ups

Metcon (AMRAP – Reps)

B-Fit

A.

6 sets of:

:45 wall walks

:45 rest

B.

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Single or DBL unders

Minute 2 – 15 Kettlebell Swings

Minute 3 – 10 Thrusters

Minute 4 – 4-6 Strict Pull-Ups

(add weight if these are easy)

Score part A today.