Friday, 28 Oct 16

1. Warm Up/Mobility - 20 Minute Cap

2. Metcon - 20 Minutes A) In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65) Time remaining, Max Calorie Row Rest 4 minutes B) In a 4:00 Window… 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95) Time remaining, Max Calorie Row

Rest 4 minutes

C) In a 4:00 Window… 1 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105) Time remaining, Max Calorie Row

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