FrictionCrossFit – Amy P

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Warm-up

3 min. row

+

3 rounds

10 SDLHP w/ KB

10 Air squats

10 Ring rows

+

1:00/side

lizard

pigeon

box hamstring

+

1:00

ring shoulder ext

Power Clean (5×3)

500m Row (Time)

Max Effort 500m Row
All out effort!!!

Metcon

5 RFT

3 Power cleans (65#)

6 Bar over burpees

9 Jumping pull ups

cap 13:00

Rent

2 Rounds

Max effort bar hang

*rest 1-2 min. in between attempts