Strength/Skill:

Squat Cleans

Metcon:

6 RFT:

2 Rope Climbs

6 Cleans (155/105)

12 Cal Row

Happy Saturday! Make sure to swing by tomorrow morning to make up a missed WOD and hit some big lifts!! We’ll see you then!

Metcon:

EMOM 18

First six mins:

4 back squats @ 60%

Second six mins:

3 back squats @ 70%

Last six mins:

2 back squats @ 80%

*rest 3 mins

30 Cal Assault Bike for time

Strength/Skill:

Push Press

Metcon:

For Time:

60 Double Unders

50 Air Squats

40 Sit Ups

30 Ring Rows

20 Walking Lunges

10 Push Press (115/65)

Row 500M

THEN BACK UP!

Strength/Skill:

Front Squat

Metcon:

5 Rounds For Time:

5 Chest To Bar

10 Ring Dips

15 back Extension

200M Run