Run for the Hills

Live Free Miami – CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Warm-up (No Measure)

B1) Arnold Press 8-10 reps 21×1

B2) WTD Pull up 3-5 reps (no tempo)

x3

Metcon (AMRAP – Rounds and Reps)

7 Thrusters 115/75

3 muscle ups Bar or Rings.

5 min amrap