CrossFit Class 12/13

3 Rounds

8-12 Double KB Front Rack Reverse Lunge

8-12 DB Standing Press

8-12 1 arm DB Row

3 Rounds

8-12 DB Alternating Bench Press

8-12 DB RDL

8-12 Supinated Strict Pull Up or Lat Pull Down

AMRAP Alternating Exercises on the Minute for 15 Minutes

1 minute of  Row for Cals  30 sec rest

1 minute of  Burpees  30 sec rest

Row 4 sets

2ooom @ best 5k pace

rest 2 minutes

4 sets for times

800m Run at 95% of mile pace