CrossFit Koinonia – Bootcamp

Warm-up (No Measure)

Row 250

12 air squats

12 pvc pass throughs

12 groiners

X3

Metcon (AMRAP – Rounds)

EMOM 24 min

Row

KB farmers walks

Over head press (with med ball)

Metcon (AMRAP – Rounds)

12 min

15 wall balls

250 m run