Remember the Crossfit gym will be closed today from 10am-12 noon for rowing clinic.
500 m row or 400 m run
10 min alternating EMOM of:
10 DB Fly's
Buy in – Row 1000 Meters , break up in 250 m sprints
20 Min AMRAP of:
20 Russian KB Swings 32kg/24kg
20 Perfect ring rows
20 Lunge Steps
20 Ab Mat Sit Ups (palms on the ground)
Alternate each movement with partner with the exception of DU's, partition those as necessary.