CF

Warm-up:
2 Steady Rounds
Row 750m
15 Bent over Empty Barbell Rows
25 Push Ups

Strength:
Find 3RM Sumo Deadlift
No bounce.

Metcon:
For Time:
Row 2k
Go for a PR here! Check the board to see if you can beat top female or male.

Sidework:
Max effort Dumbbell Farmer’s Holds
100/70lbs each hand
Hold at side until grip fails

CF LITE

Warm-up:
2 Steady Rounds
Row 500m
15 Ring Rows
15 Push Ups

Strength:
Find 3RM Sumo Deadlift
No bounce.

Metcon:
For Time:
Row 2k