CrossFit OTG – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 Pendlay Rows
20 Russian Twists
5 Broad Jumps
TGU – focus is on perfect muscle memory of positions.
Pendlay Row – Use a technically challenging load that you can do Unbroken each round.
Russian Twists – use two hands and be quick about it.
Workout is NOT designed to be done AFAP. Keep a steady, consistent output throughout.