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Warm Up 102 (No Measure)
400m Run
2 RNFT:
7 RDL
7 Clean Pulls
7 Muscle Cleans
7 Front Squat
7 Push Press
+
3 RNFT:
30 Sec Goblet Squat Hold
30 Sec Crab Pose
Negative Pull Ups (5×5)
5 sec + negative
Metcon (Time)
30-25-20-15-10
Calorie Row
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints
Scale 1:
30-25-20-15-10
@ 53/35
Scale 2:
25-20-15-10-5
@ 45/35
*17 min time cap*
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