Warm Up 39 (No Measure)
1 Min Plank
x4 lengths Bear Crawl
15 Beat Swings
15 PVC Overhead Squats
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Snatch (4-4-3-3-2-2)
-Build to a heavy set of 2
Metcon (Time)
For Time:
35/25 Cal Assault Bike
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
**14 min time cap**
Scale 1:
27/19 Cal
15 BBJO
25 @ 65/45
35 @ 65/45
Scale 2:
21/15 Cal
10 BBJO
20 @ 55/35
25 @ 55/35
-If you want to use an assault bike stagger your start. Or you can use a rower and do plus 5 calories to whichever scale.