SUNDAY

SHRED

Part A

15 Minute AMRAP

7 Cal Assault Bike

7 Bench Press 115/55

7 Bent Barbell Row 95/65

Part B

15 Minute AMRAP

7 Strict Chin Ups

7 Push Ups

7 Med Ball GHDs

Scaled Options: Banded Chins, 10 Heavy Med Ball Situps

**2 MINUTE REST**

Part C

3 Rounds

20 Twisting Hanging Knee Raises

20 Hollow Rocks

CrossFit WORKOUT

METCON

“For Whom The Bell Tolls”

OPEN/PERFORMANCE

10-20-30-40 DB Snatch 50/35

After each round complete 200 Meter Run and 20 AbMat Sit-Ups

FITNESS: 35/25