Mission Fitness – cross training

Accessory Work (4 Rounds for weight)

15 mins to work on

4 x 12 Single Arm bent over DB Rows(12-R/12-L)

4 x 10 Banded Lat Pull Downs

***150 ft framers carry after completing both Bent Over Rows and Pull downs.

Metcon (5 Rounds for reps)

Every 90 seconds for 5 rounds

RX+

8 strict pullups

10 slam balls

***remaining time max Vups

RX

10 kipping pullups

10 slam balls

***remaining time max Vups

Scaled

12 Ring Rows

10 slam balls

***remaining time max alt leg vups