Form, Function, Intensity
Andrew@CrossFitSydney.com.au
For time:
Run 1200 meters or Row 1500m
9 Pull-ups
40kg Thruster, 9 reps
Run 800 meters or Row 1000m
15 Pull-ups
40kgThruster, 15 reps
Run 400 meters or Row 500m
21 Pull-ups
40kg Thruster, 21 reps
Record Overall Time
Warm Up
3 Rds
OHS 10
Burpees 5
Lunge 15
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