Friday January 19, 2018

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 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 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 2:

@64/45