Friday, 5 Jan 18

1. Warm Up - 12 Minutes

2. Benchmark - 10 Minutes

BURPEE BOX JUMP OVERS

AMRAP 2:30: Burpee Box Jump Overs

– Rest 1:00 –

AMRAP 1:30: Burpee Box Jump Overs

– Rest 1:00 –

AMRAP 30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing).

3. Metcon - 20 Minutes

STAMINA BUILDER

3 Rounds:

Minutes 0-2 – 24 Alternating KB Snatches (53/35)

Minutes 2-4 – 24 Wallballs (20/14)

Minute 4-5 – 1:00 for Max Bar Muscle-Ups (C2B)

Minute 5-6 – Rest

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