CrossFit Class 12/6

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 16 Minutes

40 sec of  Row for Cals  20 sec rest

40 sec of  Burpees  20 sec rest

10 sets at prescribed cadence for time

500 m row

24, 24, 26, 26, 28, 28, 26, 26, 24, 24 s/m

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

rest 3 minutes

2 sets

1200 m run at 95% of best mile pace

Rest 4 minutes