Warm up
500m Row + 10 Goblet squat x 3/rest 60 sec. b/t.
CrossFit/Performance
A1. Front Squat @ 2201; @ 70% (5×3)/60 sec. rest.
A2. Single Leg Db RDL @ 3010; (8/leg x 3)/90 sec. rest.
+
3 rounds/Each for time…
10 cal. row,
10 wall ball shots (14/20),
10 Pull ups.
Rest/walk 3:00.
Competition
A1. DB Bulgarian SL Squat @ 3010;(8/leg x 4)/60 sec. rest.
A2. Ghd Raises (8-10 x 4)/2:00 rest. (off abmat)
B1. WT Pull ups (2-3 x 3)/30 sec. rest.
B2. Pendley Row (8-10 x 3)/30 sec. rest.
B3. BB Shrugs (10-10-10)/2:00 rest.
+
Row 20 sec. @ 100% x 6 / rest/walk 2:40–record meters.