Viking 6.6.17

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CrossFit Protocol – Viking Protocol

A: GHD Back Extensions (3×12)

B: Dumbell Press (3×12 )

C: Metcon (No Measure)

5 sets: Not for time

3 Strict TTB + 3 Strict Pullups + 6 Hollow/arch kips

D: Metcon (7 Rounds for time)

7 Rounds:

500M Row

Rest 1:1

Shoot for +15-20 Seconds of your best 500M Row