Warm Up 139 (No Measure)
4 RNFT:
200m Row
10 Plate Flips
5 Behind the neck snatch grip Push Press
+
20 Duck Walk (forward and back)
Clean and Jerk (5 – 4 – 4 x 3 )
4 + 1 @ 60%
3 + 1 @ 65%
4 x 2 + 1 @ 70%
*If we are feeling really good we can increase by 10% over all the rounds*
Metcon (AMRAP – Reps)
EMOM 20:
Odd: Max Cal Row/Aslt. Bike/Burpee/Max Box Jumps @ 30/24″
Even: Rest
Min 1: Max Cal Row
2: Rest
3: Max Box Jump
4: Rest
5: Max Aslt Bike
6: Rest
7: Max Box Jump
8: Rest
9: Max Burpee
10: Rest
Etc….
Scale 1:
24/20″ box
Scale 2:
20/16″ box