Tuesday February 5, 2019

Warm Up 83 (No Measure)

Length of Gym
x2 Bear Crawl
x2 Crab Walk
x2 Burpee broad jumps
20 Beat Swings
45 Sec Bar Hang
45 Sec Wall Sit

Squat Clean (5-5-5-5-5 Ascending)

Control the bar path back to the ground by pausing briefling at the hips during the lowering portion. Very important when the load begins to get heavy.

Metcon (Time)

Cal Row
Burpee Over Erg
**16 min time Cap**

Scale 1:

Scale 2:

If you use the assault bike set up a bar and do parallel burpee over bar. Do one scale less for calories on the bike.