HeadQuarters – CrossFit

Metcon (No Measure)

0-12 min…

1 Mile Run

12-22 min…

100 DB Push Press 50/30s 35/20

*5 burpees EMOM

*Start with burpees

22-32 min…

2000m Row

32-42 min…

100 Renegade Rows 35/20lb.

*EMOM 5 push-ups in your DBs

*Start with push-ups

with push press and renegade rows you can choose your db.