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Warm Up 101 (No Measure)
EMOM 9
1- 12/9 Cal Row
2 – 8 DB Squat Snatch
3 – 8 Jump Squat (empty barbell)
+
20 Duck walks (forward and back)
Metcon (AMRAP – Rounds and Reps)
AMRAP 27 min:
20/14 Cal Row
400m Run
100 ft bear crawl
Metcon (No Measure)
3 Rnds:
1:00 min KB Front rack
30 sec off
1:00 min KB OH Hold
30 sec off
1:00 min Farmer Hold
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