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