PANOS
10 minutes at low intensity
250 meter row
10 ab wheel roll outs
PCNJ (touch and go) 5-5-5-3-3-3-1-1-1
135,155,175/185,195,205/225,235,245(x,x)
Bench 5-5-5/150,170,195 +3
super set with bicep curls 40db x 5
10 hip extensions
10 ghd sit-ups
CrossFit 305 of Miami. True CrossFit, No BS.
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