Warm Up 54 (No Measure)
2:00 Double Unders/Single Skips
2:00 Kettle Bell Swings
2:00 Plank
+
2 RNFT:
45 Sec Bar Hang
15 Sec Off
45 Sec Wall Sit
45 Sec Off
Negatives Pulls (5×5)
Negatives
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run
…
Climbing by 3’s until cap.
Scale 1:
45/25
24/20″
200m
Scale 2:
Increase by 2 reps
35/20
20/16″
100m