Double Grave yard + O-Course

CrossFit Central Downtown – CrossFit Downtown

Dual Double Row + Bear Crawl (5 x 10 )

Dumbbell Bent row Heavy as Possible

Bear Crawl 20ft down back

Group of 3- After athlete one completes bent row athlete 2 starts rowing as athlete 1 goes on bear crawl continue so on and so forth for 5 rounds.

Metcon (Time)

5 Rounds

10 Box Jump 30 | 24

10 Med Ball Slams 30 | 20 {Use Mats for target)

10 Cowboy Squats 30 | 20

Rest 1 for 1
Cowboy Squat – Med ball heald over head squat jump press ball over head.

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