Warm-up:
8 minute row: last 10 seconds of each minute full effort.
CrossFit Performance:
A. Front Squat @ 3010; build to tough 5 rep. set. (10 min. cap).
B1. Pendlay Row 6-8 x 4/90 sec. rest.
B2. Hammer Curls @ 3010; 8-10 x 4/90 sec. rest.
+
4 rounds for time…
15 Wall Ball Shots (14/20),
15 Jumping Pull ups,
30 Double-unders (Scale with lateral hurdles).
Rest walk 60 seconds.
*Record total time including rest periods.
Competitors:
Workout posted on Competitors FB Group.