Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Deadlift (10×2 @ 60% plus bands or chain lift every 60 sec)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

500m Row (Time)

Max Effort 500m Row