Main – CrossFit
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
Bench Press (20 min to 1 RM)
Weighted Pull-ups (3*6)
superset with band tricep push downs 3* max reps
Metcon (Time)
21-18-15-12-9-6-3
plate G2O 45/25
*5 burpees & 30 DU after each rd*