Strength:
15min EMOM
0-3-6-9-12 10L10R DB Push Press
1-4-7-10-13 2 Legless Rope Climb
2-5-8-11-14 25 DU
Conditioning:
14min AMRAP
15′ HSW
10 Alt. Lunge 155/105
5 Stone 2 Shoulder
Cash out:
Thursday-Saturday as many times as you like attempt….
For Time:
250m Row
Top 2 male times will be added together and coach Ross must row 500m faster!
Top 2 female times will be added together and coach Kayla from CrossFit Ridgeline must row 500m faster!
Top male and female 250m times get free new CrossFit Threefold Shirts!!
