Main – CrossFit
RDL (3×6)
Pull-ups (3×7 (2:1 ecc to con))
Downtown (Time)
5 RFT
9 Thrusters (115/75lb Rx+, 95/65lb Rx)
15 Ring Rows (parallel to floor for Rx)
100m row (sprint; 100% effort)
12 min Cap
White Band- DB Thrusters
5 RFT
9 Thrusters (115/75lb Rx+, 95/65lb Rx)
15 Ring Rows (parallel to floor for Rx)
100m row (sprint; 100% effort)
12 min Cap
White Band- DB Thrusters