Warm Up 77 (No Measure)

Length of Gym

x4 Run

x2 Bear Walk

x1 Lunge

x1 Burpee Broad Jump

15 Ring Rows

+

3 RNFT:

30 Sec KB Goblet Squat Pose

30 Sec Crab Pose

Pull-ups (4 sets for max effort reps)

Rest 3 min between

Metcon (Time)

3RFT:

30 clean n jerks 115/75lbs

30 toes to bar

1 minute rest
**17 min time cap**

Both C&J and TTB must be done in sets of 10 reps. Pick a weight that you can achieve this.

Scale 1:

20 clean n jerks 95/65lbs

20 toes to bar

Scale 2:

25 clean n jerks 65/45 lbs

25 hanging raises