December 16, 2016

A. Warm Up

​2:00 Easy AMRAP; 
Bike 5 Cals 
10 Air Squats
Rest 60s 
2:00 Easy AMRAP 
10 Double Unders/20 Singles
20 Situps
5 Pullups 
Rest 60s
2:00 Easy AMRAP 
Run 1 Lap 
AMRAP No Push Burpees with remaining.

Then begin warming up front squats from floor 

B. Metcon (Time)

5-4-3-2-1
Rope Climbs 
Front Squats @ 70% of max (from floor) 

Scale as needed

C. Metcon (AMRAP - Reps)

8 minute AMRAP
50/40 cal row buy in, then;
2,4,6,8,10...
Toes to bar 
DB snatches