Main – CrossFit
CrossFit PPG upper (No Measure)
row 500m
10m inchwarm
10m spider walks
x2
10 pvc passthroughs
10 pushups
10 situps
10 mountain climbers
Bench Press (Bench Press x 3-5 reps @ 20X1 Rest 30 seconds)
heavy KettleBell Swings (Heavy Kettlebell Swings x 15-20 reps Rest 2 minute)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run