9/12

Unrated – Level 3

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Warm-up

3 Rds:

100m run (run out, backpedal back)

12 Push ups

12 Sit Ups

12 KBS

Mobility

Dragon

Metcon

Metcon (Time)

3 RFT:

200m run

10 Jumping Lunges

20 Ring Rows

10 Devils Press

Metcon

Metcon (Time)

75 Push Ups for time

*Start with and every time you break from a plank position or pause on the ground is 10 Wall Balls