A. 3 Sets:
– DB Bench Press x 8-10 @ 30×0
– RKC KB Swing x 20-25
– Elbows to Plank x 10
– Ring Row x 8-10 @ 3111
* Rest 45s between Exercises & Sets
B. Teams of 2, with 1 working at a time, complete 4 Sets each:
– Row 500m
– 20 Wall Ball (20/14)
More Stuff:
– Lose Your Crutches – CrossFit Journal
