Friday, 14 July 2017

With a 30 minute running clock:

Warm up and then..

Strength: 5 RNFT

3 Front Squats @ 80% across

Rest 30 Seconds

3 Seated Box Jump (seat at parallel)

Metcon 1 - 10 minute cap

100 Burpees For Time

Metcon 2 - EMOM x 8

1st minute- 20 Wall Balls 20/14

2nd minute- 5 Strict pull ups

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