Sunday, January 20


8 Min AMRAP: Bear Crawl Gorilla Crawl Duck Walk Frog Hop

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Metcon (No Measure)

EMOM 20: Min 1: 7-10 Supine Rows Min 2: 10 Weighted Goblet Squats Min 3: 10 Push Ups Min 4: 10 Weighted Cossack Squats Min 5: 10 Box Dips

Metcon (Time)

For Time: 1-10 Weighted DB/KB Step Ups Toes to Bar

Complete 1 Weighted Step up, then 1 toes to bar. Then 2 weighted step ups, then 2 toes to bar. Then 3 weighted step ups, then 3 toes to bar...all the way up to 10 each

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