Warm Up 66 (No Measure)
2 RNFT:
12 KB Sling Shot (/side)
10 KB Deadlift
8 KB Swing
6 KB Press (/side)
+
3 RNFT:
30 Sec Squat Pose
30 Sec Crab Pose
Prowler Rope Pull/Push (Weight)
relay style
-rope pull and push back
-red beam to bay door
Metcon (Time)
Row 20 calories
30 Wall ball @ 20/14 lbs
20 Toes to bar
30 Box jumps @ 24/20″
20 Sumo-deadlit high-pull @ 115/80
30 Burpees
20 Shoulder to overhead @ 115/80
Row 20 calories
*18 min time cap.