Warm Up:
RX’d=
15 Minute AMRAP of:
15 Minute AMRAP of:
5 Strict Pull Up/
10 Push Up/
15 Air Squat/
200M Run
3-5 Minutes WU + @80-90% Sustainable Pace; Rest 3 Minutes
Metcon:
21/15/9 RFT of:
Ski Calorie (5/8)/
Bike Calorie/
Row Calorie (5/8)
6-7 Minutes WU + Can be in any order, @90% Hard But Sustainable Pace; Rest 3-5 Minutes
Metcon:
Farmer’s Carry (400M AFAP & AHAP)
Use a weight that is challenging but manageable
