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 – Rounds and Reps)

15 min:

1 stone 2 shoulder AHAP

5 push presses @ 75% BW
finish with max farmers carry 1 lap around rig/ no drops

Metcon (AMRAP – Rounds and Reps)

B-Fit

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Rowing Kelly”

400 Meter Row

30 Box Jumps (24″/18″)

30 Wall Ball Shots (20/14lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will row 400 meters – and so on for 30 minutes.