Crossfit Weapons 13/8/2017

8 min of continual movment:

4 x Turkish Get Ups ea arm

8 x Front Rack Lunges el

45 sec Hollow dish

In pairs- 4 Rounds of:

A1.Row 500m @ 75%

A2. 15 x Med Ball throw for height

A3. Rest 2 mins

In pairs follow partner once they get off the rower.

In pairs-3 Rounds:

B1. Row 250m 85%

B2. 20 DB Walking Lunges

Rest 2 mins Between Round

In pairs follow partner once they get off the rower.

8 rounds -AFAP

C1 Row 125m

C2 25 air squats

C3 2mins betwwen rounds