3 May 19

Metcon (Weight)
Barbell Farmer’s Carry

100M

Metcon (Time)
Barbell Farmer’s Carry Team Relay

Divide the class into 2 teams…
(65,45)
Each team member travels 100M and then passes off the barbells to the next team member…
Every team member MUST go once…
If the teams are uneven, one team member on one team will have to go 2x

List your team in the notes

Metcon (Time)
10 min time cap
4 RFT
10 FS (115,85)
10 Pull Ups
10 Cals AB
Metcon (Time)
New/ Rehab/ Master
10 min time cap
4 RFT
10 Goblet Squats (45,30)
10 Ring Rows
10 Cals Row
Extra Credit
Bills Miserable Abs 1 
30 Bridge Kicks
1 Min Plank
1 Min Left Plank
1 Min Right Plank
30 Bird Dogs
15 Supermans
Bills Miserable Abs 2 
30-4 count swimmers kicks
30 Pulse Ups
30 Diamond Pulse Ups
15 Leg Climbers
30 Oblique Crunches, each side
15 Leg raises w/ Med Ball (10,8)
immediately into
15 Leg raises (no Med Ball)
50 Med Ball side taps in V-sit
Back Squat (BS 8@65% 8@70% 6@80% 6@85%)

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