3/17

Unrated – U60

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Warm-up

1000m row

20 jumping air squats

15 v ups

100’ KB OH carry (one in front rack) *50’ each arm

15 v ups

20 jumping air squats

Metcon

Metcon (Time)

3 RFT:

21/16 cal bike

75’ handstand walk

7 Deadlifts
15 min cap

Fitness: 185/135, bear crawls or 20 alternating dumbbell strict press or 75 jump ropes

Strength

Optional

Front Squat (3×3 @ 9/10 RPE)