Monday Rise

CrossFit Pineville – RISE

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Metcon (No Measure)

4:00 ON 1:00 OFF-1×2 (AMRAPS)

————–(1)————–

8 Cal Row + 8 Dips (Scale to Push-Ups)

————–(2)————–

10 D-Ball Over Shoulder + 10 COS Rev Fly*

————–(3)————–

12 Toe Touches + 2 Burpee Shuttle Runs**
*Squeeze for 3 count in the back

**Perform one burpee at each end before running back, down & back is 1