CrossFit Voyage – CrossFit

Warm-up (No Measure)

Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Max Strict Pull ups or Pull up negatives

Station 2 – Barbell Roll-outs x 10 reps (controlled)

Station 3 – One arm bent over dumbbell Row x 10 Reps each arm @ 2111

Metcon (AMRAP – Rounds and Reps)

Against a 12-minute running clock…

Row 1500/1300 Meters

immediately followed by as many rounds and reps as possible of:

12 Front Squat (95/65 lbs)

12 Pistols