1 May 15 - CrossFit Fibre

Warm Up
400m Run
Movement Flow

Strength
Bent Over Row 10 x 4 Rounds
Work at 85% Max

WOD
15 min AMRAP
50 Wall Balls 20/14
40 KB Swings Russian 32/24
30 Down and Ups
20 Chin Ups
100 Double Unders

Notes:
Bent Over Rows
Stay low, under 45 degrees. No chicken necking. Hang on for as many reps as you can on the 10 reps.

This is a London Throwdown Qualifier workout. The actual qualifier was 20mins instead of 15.
Intermediate Comp Prep guys use a weights vest.