Warm Up 88 (No Measure)
15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Squats
15m Burpee broad jumps
30 Mountain Climbers
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose
Metcon (Time)
For Time:
21 – 15 – 9:
Assault Bike for Calories
Thrusters (95/65)
*7 min time cap*
7 min Rest
Scale 1:
@75/55
Scale 2:
@64/45
Metcon (Time)
For time:
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
*7 min time cap*
7 min Rest
Scale 1:
@75/55
Scale 2:
@64/45
Metcon (Time)
For time:
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)
*7 min time cap*
7 min Rest
Scale 1:
@75/55
Scale 2:
@64/45