Monday, 12 Dec 16

1. Warm Up

2. Metcon 1- EMOM x 14

Odd - 6 Bar Facing Burpees

Even - 2 Clusters (start at 50% 1RM C&J)

3. Metcon 2 - For Time

40 Calorie Row - 20 Thrusters 95/65

30 Calorie Row - 15 Thrusters 115/75

20 Calorie Row - 10 Thrusters 135/85

10 Calorie Row - 5 Thrusters 155/95

Cash Out - 3 Minutes

Slow Row