In CrossFit


3 Rounds NFT:
5 ECC Ring Dip
5 Strict T2B
20 Band Pull Apart

4 Rounds:
8 Ring Dip
8 T2B
500m Row



A. 12min to complete:
Four sets NFT of:
DB Floor Press x 8 reps
Plank from Elbows x 45
Ring Rows x10 reps
Rest as needed between sets

B. 4 sets for time of:
15 Burpees
400 Meter Run
Rest 2 minutes

C. 6x50m Sled Drags


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