CrossFit Class 11/1

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  Burpees  20 sec rest

40 sec of Assault Bike or Row  20 sec rest

8 sets of

500m Row at cadence

Rest 90 seconds

set 1-2 22s/m, set 3-4 24 s/m, set 5-6 26s/m, set 7-8 28s/m

2 sets of

400 Meter Run @ 80% effort

Rest 1 Minute

5 sets of

100 M Sprint

Rest 1 Minute

2 sets of

400 Meter Run all out

Rest 2 Minutes