Condition One CrossFit, Condition One CrossFit 2 – CrossFit

Warm-up (No Measure)

3 rounds

300m row

10 pull aparts

10 deadlifts

10 press aparts

10 lunges

Metcon (No Measure)

3 sets 5-7 resps of each

Light weight tempo work 3030

Standing dumbbell external rotations

Dumbbell Powell raise

OHS with PVC narrow grip as possible

COCF2 can substitute TRX for first 2 dumbbell movements

Metcon (3 Rounds for time)

3 rounds

20/15 cal row

Rest as needed between efforts

Goal is all out pulling