Two 12’s

Warm up: (Crossfit Hit & Run Style)

Row  500m

Dynamic warmup with leg swings and arm circles. 

2 rounds

5 scap pull-ups 

5 burpees

10 push-ups 

10 good mornings
12 min EMOM

1 deadlift #175

3 burpees 

5 KB swings

Rest 4 min
12 min AMRAP

5 CTB pull-ups

5 Box Jumps

5 Push-ups ( I was going to do ring dips but I wasn’t feeling that after 1 round)
14 rounds plus 7

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