24 Aug 19

Metcon (Time) 30 min time cap 1 Partner work, the other rests 400M Run (together) THEN 20 Rounds (Partners Alt) 3 Burpee Bar Hops 3 Squat Cleans (135,95) 3 Push Jerks (135,95) THEN 400M Run (together) 400M Run (together) = 500M Row (each) = 25/20 Cals AB (each)

19 Aug 19

Back Squat (3×4 BS) Metcon (Time) 7 min time cap Ringer 1 (CF Games 2019) 30-20-10 reps of: Air bike (calories) Toes-to-rings Rest EXACTLY 5 mins… Metcon (Time) 5 min time cap Ringer 2 (CF Games 2019) 15-10-5 reps for time of: Burpees Overhead squats (135,95) Extra Credit Front Squat (5×3 FS – Elbows UP!)