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