Friday- HarDTop

CrossFit 

5 Rounds:
On the 4:00
400m Run, 500m Row or 25/18 Cal. AirBike
1 Round of “DT” (155/105)

Score is your slowest round

Sweat-X

5 Rounds of:
21 DB Deadlifts
15 Box Jumps
9 DB Push Jerk 
*you go, I go partners

Cash-Out: Battle Rope Team Relay

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Open Prep

1. Conditioning
5 Rounds on the 4:00: 
400 Meter Run
1 Round of “DT” (155/105)

2. Skill Work
10 Rope Climbs

3. Midline
3 Rounds For Quality: 
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit