Crossfit

A) 12×30 secs on 45 secs off alternating between
(4 rounds of each):
1) wide stance empty barbell good mornings
2) db bench press
3) weighted back rack reverse lunges
B) For time:
building lap run
Then 2 rounds of
(10 db renegade row pushups (35/25lb)
10 db deadlifts
10 db hang clean + push press
10 db thrusters)
Then building lap run
*15 minute time cap

Rx-Plus

50/35lb