Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet 
Health and Fitness/Classic

A.0:10-0:40
A. Every 2 minutes, for 16minutes (4sets) of:

Min 1 – BB Back Rack Alternating Reverse Lunges x 6-8 reps each leg @ 20X1

Min 2 – Plank on low rings x 45s
B. Fairytale 2 From Synergy

Min 1 – Row 150m

Min 2 – 20 KBS (55/35)

Min 3 – Row 150m

Min 4 – 8-10 burpees

Min 5 – Row 150m

Min 6 – 10-12 weighted abmat sit-ups (anchored) or GHD sit-ups

Min 7 – Row 150m

Min 8 – 10-12 Hip Extensions

REPEAT FOR 2 ROUNDS
C. Mobility of choice