7 min AMRAP

Main – CrossFit

Warm-up

500 m Row (No Measure)

3 rounds (No Measure)

10 Ring Rows
5 Inchworms
5 Medball Vertical Jumps

Mobility

Foam Roller (No Measure)

Lower back & hip

Weightlifting

Bent Over Row (5×5)

Metcon

7 min AMRAP (Time)

10 Pushups
10 Abmat Situps

Afterbash

1-Mile Run (Time)

Max Effort 1-Mile Run

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