Friday, July 13th

Warm-up:

1:00 Row | Run | Bike

-then, 3rds of:

10x Wall Ball’s

10x Alt. DB Snatch

10x Box Jumps/Step-ups

Metcon:

Team of 2

FT:

3rds of:

30x Synch. Wall Ball’s @ 20/14

20x Alt. C&J @ 155/105

-then-

6rds of:

*Alt. Each round (3 total each person)

12x Alt. DB Snatch @ 50/35

12x Box Jumps @ 24/20”

-then-

50x Synchronized BAMSU

30x Synchronized BF Burpees

*L3: 30/20 | 185/125 | 70/50 | 30/24”

*L1: 14/10 | 115/80 | 35/25 or less | Step-ups