P

A. 3 Rds [C20]:

24/20 Cal Row

21 Hang Power Cleans (115/80)

18 Step Back Lunges (115/80) (9 each leg, alternating)

15 BF Burpees

 

B. NFT:

6×12 K-HSPU

Assault Bike easy (0:45) between sets

 

C. 3 rds:

4 x {Row 300/0:20 Rest}

Rest 1:00 between rds

 

F

A. 3 Rds [C20]:

20/16 Cal Row

30 KBS (53/35)

15 Step Back Lunges (unweighted)

15 Burpees OR 6 Cals Assault Bike

 

B. NFT:

6×12 Strict DB Press

Airdyne Bike easy (0:45) between sets

 

C. 3 rds:

4 x {Row 300/0:20 Rest}

Rest 1:00 between rds

 

L45: A, B

 

CrossFit RTP Open Logistics

 
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