CrossFit

    4 Rounds:

  • 400M Run
  • 14 Over Bar Burpees
  • 7 Power Cleans (95/135)
  • REST 1:1 *If it takes you 3 minutes to complete round 1, you rest 3 minutes before beginning round 2.

Basics

    Skill Work:

  • 3x Max “Nose & Toes Holds”
  • 3x Max Parallette L-Sits

Then…

For total time:

Row 500M

    4 Rounds:

  • 20 KBS
  • 20 T2B
  • 20 Ball Slams

Row 500M