10/9 – Unrated Fitness

Unrated – Level 3

Warm-up

3 rds

15/12 cal on any machine

20 push ups

20 ring rows

Mobility

Thread the needle

Twisted cross

Metcon

Metcon (Time)

Partner of 2:

3 rds for time

42 calorie bike

30 floor press (185/125)

18 Strict pull ups
Bike: Partner A bike

Partner B holds plank (top of push up)

Floor press: Partner A floor press while partner B helps get it up and then rest. Switch anytime.

Pull ups: Partner A does pull ups

Partner B dead hangs. Switch anytime