Warm Up 124 (No Measure)
Run/Row/Bike
+
3 RNFT:
10 Air Squats
10 Crossover reverse Lunges
10 Windshield Wipers
+
10 Worlds Greatest Stretch/side
Back Squat (Every 90sec for 6 Rounds 8 reps @ 60%)
Metcon (3 Rounds for reps)
3 Rounds
2 min Max Burpee Box Jump @ 24/20
1 min Rest
2 min Max weighted SIt ups @ 25/15
1 min Rest
2 min Max DB/KB Snatch @ 53/35
Scale 1:
24/20
15/10
45/25
Scale 2:
20/16
10/5
35/20
Metcon (No Measure)
4×10 RDL with reach/leg
-Slow and controlled.
-No weight, reach with opposing arm.