5 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover/Prehab

C. Back Ext/DB Triplet

D. CrossFit Class

4 Rounds Each For Time:
16 Cal Row
12/9/6/3 DL
*205/235/265/295
*2:49

Rest 8m

"Rowan County"
16m AMRAP:
100m Row
1 Over The Bar Burpee
1 PC (225)
200m Row
2 Over The Bar Burpee
2 PC (225)
300m Row
3 Over The Bar Burpee
3 PC (225)
400m Row
4 Over The Bar Burpee
4 PC (225)
500m Row
5 Over The Bar Burpee
5 PC (225)
600m Row
6 Over The Bar Burpee
6 PC (225)
700m Row
7 Over the Bar Burpee
7 PC (225)
*6+18 Reps (4/7 PC)

Training Session AM (1045a)

Jiu Jitsu (2:15)