Main – CrossFit

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Pull Push Kick (No Measure)

5 Min Foam Roll Upper T’s and Pit
Couch Stretch
3 Rounds
300m Row 50, 60, 70%
15 Push Up
7 T2B

Front Squat (5@75%, 3@85%, 1+@95% then 2×3@75% with 3 sec puase)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Metcon (No Measure)

Hollow Rock
:20 Second ON, :20 Second Rest
x3