3-11-15

Main – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

2 Rounds

20 Jump Rope Left Leg

20 Jump Rope Right Leg

20 Alternating

10 Push Ups

10 V-Ups

10 SDHP

10 Air Squats

Metcon

Metcon (Weight)

6 Min EMOM -Kinda

8 Russian KB Swings

Metcon (Time)

3 RFT

5 Barbell Complex 115,75(135,95)

10 Bar Over Burpees

15 SDHP 53,35(70,53)

20 KB Swing 53,35(70,53)

(5 Bar Muscle Ups)