CrossFit
A. Warm Up
B. Bench Press 5 sets of 5 reps 65% followed by DB Rows 5 x 8 (8rt/8lt) Tempo 20x1 every 3 minutes.
C. For Time 3 Rounds 200 Meter Run 30 Box Jumps 24/20 30 Wall Balls 20/14
Olympic Lift 415pm to 630pm
CrossFit
A. Warm Up
B. Bench Press 5 sets of 5 reps 65% followed by DB Rows 5 x 8 (8rt/8lt) Tempo 20x1 every 3 minutes.
C. For Time 3 Rounds 200 Meter Run 30 Box Jumps 24/20 30 Wall Balls 20/14
Olympic Lift 415pm to 630pm