Strength

3 Sets

10 DB Bent Over Row

Max Set Strict Pullup

—Rest 2-3 minutes between sets—

Conditioning

15 Minute AMRAP with a partner

Row 400m

Farmer Carry @ 55/35

Finisher - Core

3 Sets together as a class, small break between exercises.

30 sec Bicycle Kicks

30 sec Criss Cross

10/10 Side Plank Hip Lift

1-2 min rest

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource