Warm Up 83 (No Measure)
Length of Gym
x2 Bear Crawl
x2 Crab Walk
x2 Burpee broad jumps
20 Beat Swings
+
2 RNFT:
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)
27-21-15-9
Cal Row
Burpee Over Erg
**16 min time Cap**
Scale 1:
18-15-12-9
Scale 2:
15-12-9-6
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.