Main – CrossFit

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Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup
Stretches: Anchored T-Spine, T-Twist/Scorpion, Oly Wall Sit

Strength & Skill

Front Squat (5-10-15-20)


Metcon (AMRAP – Rounds and Reps)


Death By Push & Pull

With a continuously running clock do one Push Up & one Pull Up the first minute, two Push Up & two Pull Ups the second minute, three Push Up & three Pull Ups the third minute, continuing as long as you are able.

Use as many sets each minute as needed.