Metcon (No Measure)
12min EMOM
Pike Push-ups x10
Strict Pull-ups x10
Plank 40sec
Metcon (Time)
With a Running clock
For Time:
30 Dubs
40 Toes to Bar
50 Cal Row
Metcon (Time)
@ 15 min mark
3RFT
Bench Press 135/95
Pull-ups
21-15-9
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#