CrossFit Class 11/22

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  Row for Cals  20 sec rest

40 sec of  Burpees  20 sec rest

Rowing Endurance

8 sets for max meters

3 Minutes of Rowing

Rest 1 minute

*aim for consistency over the sets

Running

2 sets

400 m run @ 80%

Rest 2 minutes

2 Sets

400 M Run 95%

Rest1 minute

800 M Run 95%

Rest 4 Minutes