March 12, 2017

A. Warmup:
Spike ball or some games for 7-12 minutes

B.Metcon (AMRAP - Rounds and Reps)
In teams of 3; alternate rounds for 15 minutes AMRAP:
7 burpees
7 dumbbell thrusters
7 box jumps or step ups.
Rest until clock reaches 20 minutes

C.: Metcon (AMRAP - Rounds and Reps)
In teams of two, alternate rounds to complete AMRAP In 15 minutes:
9 box jumps or step overs
9 DB push press
9 dips or push-ups