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Warm-up (No Measure)

10 Minutes of:

5 legs, 5 legs + body, 5 full strokes on rower
10 windmills (5 each way)
5 Boot Strappers
10 Grasshoppers

Clean (6 x 2 working up to 80% of 1RM)

Athletes should work up in weight to approximately 80 % of 1RM. Not all 6 sets of 2 have to be at the 80%. But all athletes should try and make it sets of 2, not singles and not drop and chase if at all possible. Athletes need to practice holding onto the bar.

Metcon (Time)

Abbie’s Old

40 Calories on Bike/Rower
40 Wall Balls
40 Burpees
40 T2B
4 Bar MU’s
O Double Unders

15 minute Cap

Published By
Misty Wallin

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