CrossFit Class 10/25

3 Rounds

8-12 Arnold Press

8-12 Strict Pull Up or Banded Lat Pull Down

8-12 Renegade Rows

2 Rounds

8-12 Lat Raise

8-12 Plate Raise

8-12 Rear Delt Raise

AMRAP Alternating Exercises on the Minute for 15 Minutes

40 sec of Hollow Rocks  20 sec rest

40 sec of  DB Front Squats  20 sec rest

40 sec of DB Deadlifts 20 sec rest

10 sets of

Row 500 M @2k pace

Rest 60 seconds

Run 2k @ 5k pace

Rest 90 seconds

3 sets