HeadQuarters – CrossFit

Metcon (No Measure)

Every 3min. x 4 Rounds:

200m Row

20 Barbell Thrusters 45/35

Every 3min. x 4 Rounds:

100m Run

15 Wall Balls 20/14

12min. Ladder…. (get as far as possible)

5 Cal Row or Ski

5 sit ups

10 Cal Row or Ski

10 sit ups

15… 15… And so on…

NO REST between sections.