August 6, 2019
190608
Warm-up
10 Minutes Amrap (no score):
1" Slow Row
:30 moderate
5 Inchworm
5 empty bar front squat
5 empty bar Overhead Squat
Metcon
15/12 Cal Row
12 Bar Facing Burpees
15 Thrusters 115/75
3 RFT
12 Bar Facing Burpees
15 Thrusters 115/75
3 RFT
Rest 5 Minutes
15/12 Cal Row
12 Lateral Bar Burpees
15 Overhead Squats 95/65
3 RFT
Score each separately!
*If using Bike, do 12/8 Cals
Metcon (Time)
Metcon 1
Metcon (Time)
Metcon 2
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