Warm Up 43 (No Measure)
3 RNFT:
10 Ground to Overhead @ 45/35
8 Beat Swings
6 Inch Worms
+
3 RNFT:
30 sec kb Squat Pose
30 sec Crab Pose
Prowler Push/Pull (Weight)
Bay Doors to red beam x2
-Relay Style
-Pyramid up and down in weight
Metcon (Time)
30-20-10
Box Jumps @ 24/20, step down
Deadlift @ 225/155
Push Ups
*17 min time cap*
-Start slow and build your pace
Scale 1:
21-15-9
@ 185/135
Scale 2:
21-15-9
20/16″
@ 135/95
Knee Push Ups