HeadQuarters – CrossFit

Metcon (Time)

5 Rounds:

Min. 1) 1 Devil Press + 3 Renegade Rows (ea arm) + 3 Push-Ups

Min. 2) 12/9 Cal Bike

Min. 3) 8 KB Swings + 8 KB Squats

Min. 4) Run 200m

Min. 5) Rest 1min.

(devil press is a burpee holding two dumbells, the renegade row is doing a row while holding a plank position)

Rest 4min.

For Time:

100 Double Unders

80 Sit-Ups

60 Russian Twists with 5lb plate

40 TTB (k2E)

20 Cal Ski/row