Crossfitsv finalbluelogoonly

Warm Up:

2-3 rounds: --10 pulls on the rower for max cal --7 ring push-up --3 ***kip swing** + 1 pull-up + 3 kip swing --30 singles

FT: Row Calories and Burpee Pull-ups

For time: 100 Row Calories 50 Burpee Pull-ups 50 Row Calories 25 Burpee Pull-ups

Goal: sub 21 mins

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FT: Runs and Burpee Pull-ups

For time: Run, 1 mi 50 Burpee Pull-ups Run, 800 m 25 Burpee Pull-ups

Goal: sub 21 mins

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Post Workout:

***Pec stretch*** --1:30 Roll/smash upper back --2 mins