CFE:

40 Min Time Cap:

Helen….Annie….Helen:

3 RFT:

400m run

21 KBS (53/35)

12 Pull-ups

50/40/30/20/10

Double Unders (3X1)

Ab-Mat Sit Up

3 RFT:

400m run

21 KBS

12 Pull-ups

CrossFit:

“Rush Hour”

On The 4:00 X 5 rds:

12/9 Cal Bike (15/12 Row)

9 Barbell Facing Burpees

6 Power Snatches (115/85)

*Score is Slowest Round*

Strength Accessory

4 Giant sets:

12-15 empty Barbell strict Press

10-12 barbell curls

8-10 Barbell upright rows

*rest 60 Seconds Between sets