Royal Wolf CrossFit – CrossFit

Metcon

Warm-up

Warm up all movements in METCON

Metcon

Metcon (AMRAP – Reps)

30 min running clock, AMRAP:

1 min ring dips

1 min rest

2 min thruster (75/55) – start on min 28

2 min rest

3 min burpee – start on min 24

3 min rest

4 min DL (135/105) – start on min 18

4 min rest

5 min row for Calories – start on min 10

5 min rest

*Immediately following rest:

PARTNER SCAVENGER HUNT TBA!

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