I. 400m Run/30 Squats/20 PVC Rollouts
II. AMRAP 12 minutes
400m Run/5 Deadlifts (155#)
Rounds Completed 3 + 400m
III. EMOTM 5 minutes
20 Push Press (completed 4 rounds 20 and 1 round 16)
20 SDLHP (completed 10 reps for each round)
10 minues of work and I was spent. This is the beauty of Crossfit. You can get an incredible workout in a short period of time. You are still building strength, flexibility and aerobic capacity without having to spend hours in the gym.
Rogue Fitness
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