Remember the Crossfit gym will be closed today from 10am-12 noon for rowing clinic.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min alternating EMOM of:

10 DB Fly's

25 DU's

Workout:

Partner Workout

Buy in – Row 1000 Meters , break up in 250 m sprints

20 Min AMRAP of:

20 Russian KB Swings 32kg/24kg

20 Burpees

20 Perfect ring rows

20 Lunge Steps

20 Ab Mat Sit Ups (palms on the ground)

200 DU's

Alternate each movement with partner with the exception of DU's, partition those as necessary.