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.