January 7, 2017

A: Warm Up

10 Minutes of game then 5-10 minutes of movement specific prep.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Minutes:
Partner A bikes .6 Bikes or Rows 500m
Partner B goes through AMRAP:
12 Kettlebell Swings
12 Goblet Squats
12 Pushups
50 Double Unders/100 Singles

RX+ is 32/24
Rx is 24/16

C: Metcon (AMRAP - Reps)

3 minute AMRAP with a partner:
Rope Climbs
D: Metcon (Time)
For Time:
6 Laps Farmer Carry

RX 24/16
Scale as needed and switch as needed.