Saturday: A) 3 rounds not for time 10m forward bear crawl 10m backward bear crawl :10/side 1-arm passive hang from bar B) Every :60 for 15:00 (5 sets of each) 1st: 5 light overhead squats from the ground (75-115), focus on speed/efficiency 2nd: 10 ring dips 3rd: 5-6 CTB pull-ups(butterfly) C) AMRAP in 15:00 500m row 10 DB burpee box step-ups (chest on ground to standing on box holding DBs throughout), 50/hand to 24 3 rounds and 6 DB BSU D) 10:00 cool-down of choice - easy @assaultairbike flush #crossfit #crossfitmasters

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