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*