CrossFit Workout 7/11/19 Thursday

Warmup
4 rounds
1 length high knees
1 length butt kicks
1 length carioca/side

Workout Warmup
3 Rounds
10/10/10 row drills
5 double kb cleans
5 double kb front squats
150 run

CrossFit Workout
450/400m row
20 double kb squats 2×16/12
400m run
350/300m row
15 double kb squats
300m run
250/200m row
10 double kb squats
150 run