Main – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon (AMRAP – Reps)

ring dip ladder

rest 5 min then;

3/4 BW hang pwr clean ladder

for ladders perform 1 rep the 1st min, 2 the second & so on until failure. Repeat for HPC.