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)
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