Tuesday March 12, 2019

Warm Up 120 (No Measure)

2 RNFT:

20 Deadbugs

10 Quadruped opposing arm

50′ Soldier walk

10 one leg rdl/x2

Metcon (Time)

5 RFT:

12 Bar Facing Burpees

6 Hang Squat Clean @ 60-75 %

6 Muscle Ups (Ring or Bar)
**18 Min Time Cap**

Bias muscle ups toward what you are worse at.

Scale 1:

12 Pull Ups or 8 C2B

Scale 2:

8 BFB

12 Ring Rows

Metcon (No Measure)

4 RNFT:

10 Tall kneeling Palloff press + twist/side