CrossFit Class 11/15

3 Rounds

8-12 Double KB Front Rack Squat

8-12 SL RDL

8-12 Strict Toes to Bar

3 Rounds

8-12 Kneeling Strict Press

8-12 Filly Lunge

8-12 Supinated Strict Pull Up or Lat Pull Down

AMRAP Alternating Exercises on the Minute for 15 Minutes

40 sec of Hollow Rocks  20 sec rest

40 sec of  Double KB Russian Swing  20 sec rest

40 sec of  Burpees  20 sec rest

Rowing

Every 3 Minutes for 10 sets of

400 Meter Row

Rest the remaining time

Running

2 sets of

400 Meter Run @ 80%

Rest 3 minutes

4 sets of

400 Meter Run @ 95%

Rest 2 Minutes