Warm Up 101 (No Measure)
EMOM 9
1- 12/9 Cal Row
2 – 8 DB Squat Snatch
3 – 8 Jump Squat (empty barbell)
+
20 Duck walks (forward and back)
Back Squat (15-15)
Metcon (Time)
3 RFT:
Row 750m
Run 800m
25 C2B Pull Ups
Rest 2 min between sets
*Each Round Capped at 10min of work*
Scale 1:
Row 600m
Run 600m
25 Pull Ups
Scale 2:
Row 400m
Run 400m
25 Jumping/Banded Pull Ups