4 Feb 19

Metcon (AMRAP – Reps)
AMRAP10

5 Burpees
1 Pass of Bear Crawls
5 Good Mornings w/ PVC
1 20 second HS Hold
5 S/H Swings

Metcon (Time)
5 RFT
4 Rope Climbs
5 HSPUs

10 min time cap

Metcon (AMRAP – Rounds and Reps)
New/ Rehab/ Master
AMRAP10

4 Pull Ups or Ring Rows
5 Box HSPUs or Push Ups

Deadlift (4×8 Dead Lift (heavier than last week 😉 ))
Extra Credit
Snatch (Snatch 2×2 @70%, 2×2 @83%, 3×1 @95% (no misses))
Clean and Jerk (2×2 @95%, 2×1 @100%, 3×1 @110% (no misses))

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