050917 – Fred Jones

U Turn CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 PVC Good Mornings
10 Ring Rows
150m R0w
Skill
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
21 – 15 – 9
Pull Ups
Bar Facing Burpees
Deadlifts (225/135)