Warm Up 118 (No Measure)
3 RNFT:
50′ Bear Crawl
10 Box Jumps step down
5 Strict Pull Ups
Press (4 x 2+3)
4 Sets of
2 Strict Press + 3 Push Press
Ascending
Ring Rows (4 x 1 min max effort)
-2 min rest between efforts
-Elevate feet if required.
-score total reps for all 4 efforts
Metcon (Time)
50-40-30-20-10
Abmat Sit Ups
Wall Balls 20/14
*15 min time cap*
Scale 1:
45-35-25-15-5
Scale 2:
25-20-15-10-5
@ 16/10