@Crossfit
Warmup:
- 400m light row; 2 x 10 or Pull Ups, Press Ups, Sit Ups, Squats
Then:
Dumbell Complex. Work to a maximum weight of completing the complex:
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat
Count:
- 7kg, 10kg, 12.5kg, 17.5kg (PB), 20kg (F2PP)
Then:
500m sprint row test time
- 1:46.2PB
