moab crossfit gym crosstraining HIIT

Warm-Up

400m run/row

2x

20 hollow rocks

20 supermans

20 push ups

200m run/row

Strength

10 min of pull-up progression work

then

ME 500m row

WOD

w/partner

3 RFT

30 wall balls

30 box jumps

30 burpees over partner