4 rounds for time of:

250 M Row
10 Front Squats (bodyweight)
Broad Jump 100 feet

3 x 8 Barbell Bent Over Row
3 x 10 Banded Pull Aparts
30 Rope Roll Outs

“The Holy Grail of Programming”

“The Non-Athletic CrossFitter”

“Yesterday is history, tomorrow is a mystery, today is a gift of God, which is why we call it the present.”~Bil Keane