Main – CrossFit
1: Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
2: Deadlift
Three sets of three at 90% 1RM
3: Metcon (Time)
In teams of two row 5,000 meters for time. One rower per team. Every three minutes rowing must stop and the team has to complete a total of 15 hand release push-ups then 25 sit-ups. Allocate the all of the reps and rowing as you’d like between your team member.