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!)

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