Main – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weighted Pull-ups (3 @ 65,75, 3+ @ 85%)

weighted push-up (3 @ 65,75, 3+ @ 85%)

Metcon (AMRAP – Reps)

12 min EMOM

1 min cal row

1 min SDHP 75/55

1 min DB bench press 50/30

1 min rest
finisher – reverse tabata L-sit

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every 2 minutes, for 12 minutes:

Rds 1 and 4 – 20 ring rows

Rds 2 and 5 – L-sit Hold x 45 seconds accumulated time

Rds 3 and 6 – handstand hold nose to wall x 45 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15 Strict Pull-Ups (ladies – perform 10 strict)

15 Kettlebell Swings