1 May 15 - CrossFit Fibre

Warm Up
400m Run
Movement Flow

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

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

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.