CrossFit Epping

Metcon:

4 Rounds

4 Mins work
4 Mins Rest

Fitness:
15 WallBalls 14/10
20 Shoulder to overhead 75/55lb
Max cal Bike* or Row

Performance:
15 WallBalls 20/14lb
30 Shoulder to overhead 95/65lb
Max cal Bike* or Row

Sport:
15 WallBalls 20/14lb
30 Shoulder to overhead 115/75lb
Max cal Bike* or Row

After Party:

Back Squat
3-3-3-3

Snatch Grip Push Press
3-3-3-3

Accessory:
3 Rounds
20-30 Pike ups on rower (keep at least sets of 10)
30-50 Banded pull aparts (thin band)
40-60 Banded standing Rows (thin band)
(wrap band around an upright at chest level)

This should seem like an unusually high amount of reps. Embrace the burn, break it up as needed.

Pull apart- https://www.youtube.com/watch?v=VHRiIjvHJpY
Banded row- https://www.youtube.com/watch?v=EsdOzif7-6s