CrossFit Class 11/29

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 16 Minutes

40 sec of  Row for Cals  20 sec rest

40 sec of  Burpees  20 sec rest

6 Rounds for times

1000m Row

Rest 2 Minutes

*Aim for consistency but you can push this.

2 sets of 400m run @ 80% of max mile pace

rest 3 minutes

3 sets

800 m run at 95% of best mile pace

Rest 4 minutes