A) Weighted pull ups - 5-5-5
OR
5-5-5 strict pull ups with only red or blue band (no green or black bands)
OR
5-5-5 ring rows

B) Bent over rows - 5-5-5

C) 600m run
1 min handstand hold
1 min hollow rock
1 min super man
400m run
1 min handstand hold
1 min hollow rock
1 min superman
200m run
1 min handstand hold
1 min hollow rock
1 min superman

Posted
AuthorCrossfit Bytown