9/22

Unrated – Group Class

View Public Whiteboard

Warm-up

3 Sets

1 minute assault bike

5 Bottom Half Burpee

5 Muscle snatch

5 overhead squats

Weightlifting

Snatch (10 min to find 1 RM )

Strength

Back Squat (10 min to find a 1 RM )

Metcon

Metcon (Time)

6 sets Each

12/9 Cal. Assault

5 Burpee Box Jump Over 24/20

Rest while partner goes-