Main – CrossFit

Warm-up (No Measure)

2 rds:

PVC Pass Thru x15

Air Squat x15

Push Up x10


Banded hip flexor stretch x 45 sec each

Front Squat (6×6, @ 65% work on squat speed)

Metcon (Time)

For time:

3000m row

45 burpee pull ups (split the movement into 45 burpees and 45 ring rows if pull ups are not doable)

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