Main – CrossFit

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Go (No Measure)

500m Row or SkiErg

Then:

3 Rounds

10 Squats

10 Push-up

10 V-up or Hollow Rocks

Floor Press (3 EMOM for 9 min @ 65% + Chains or Bands)

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

200m Row

20 DU

20 Russian KBS 32/24

Metcon (No Measure)

3×20 Banded Pull Apart

3×20 Face Pulls

3×20 DB Toe Touches

3×20 Banded W’s