CrossFit Class 11/8

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 Alt V-Ups  20 sec rest

40 sec of  Double KB Sumo Deadlift  20 sec rest

40 sec of Med Ball Cleans  20 sec rest

Rowing Endurance

8 sets of

600m 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

Rest 1 minute

4 sets of 200m run @ 95%

rest 90 seconds

2 sets of 400 m @ 95%

rest 90 seconds