Main – CrossFit Group
Warm-up
– 250m Row
– 25m Lunge
– 25m Duck Walk
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind the Shoulder
– 10 Pass Through
– 10 Press (each)
1 to 5:
– Wall Ball
– Pullup
Weightlifting
Four Rounds w/ 2:00 Rest
A1: Back Squat (4 Back Squat @ 30X1)
A2: Chest-To-Bar Pull-ups (AMRAP Strict C2B Pullups)
Weightlifting
Four Rounds w/ 2:00 Rest
B1: Double KB Row (5 to 8 Reps)
Bent over row with two kettlebells.
Use the same weight all four rounds.
B2: Double KB Press (5 to 8 Reps)
Use the same weight all four rounds.
Finisher
C: Metcon (Time)
For Time:
– 1:30 Front Plank on Rings
– 500m Row