October 6, 2016

A. Warm Up

3 Rounds
5 Good Mornings
5 Front Squats
10 Situps
10 Hollow Rocks
20 Hops Over Bar
2 Lap Run

B. Metcon (AMRAP - Reps)

AMRAP:
30s Thrusters
30s Rest
30s Burpee Over Bar
30s Rest
Repeat a total of 5 times

RX+ 95/65
RX 75/55
Scaled is EB

C. Metcon (Calories)

12 Minute Alt EMOM:
M1: Row 30s
M2: 6-8 Renegade Rows