CrossFit Class 12/20

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

4 sets of 500m Row

2 minutes rest in between progressively faster with each round to about 85% of 2k row pace

2k Row for time

2 sets of 400m Run at 85% of best mile pace

test your mile run!