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TUESDAY

CrossFit 5000 – CrossFit

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Metcon (Time)

For time:

200m Run

21 Chest to bar/Pull ups

9 Kettlebell swings 32/24kg

400m Run

15 Chest to Bar/Pull ups

15 Kettlebell swings

800m Run

9 Chest to bars/Pull ups

21 Kettlebell siwngs

Conditioning

3 sets for quality:

Single Arm Dumbbell row x 12 reps (per side)*

:30 Hollow holds

Rest as needed in between sets

*Pick a weight that it heavy to be challenging with good form.