25
09 '16
Bring a friend week until Friday. Let us know when, how many and you’re set.
METCON
Team of 2, 1 person work at a time
Back from the “Ash”es
For time:
20 sled push 370/280
20 Snatch 135/95
20 L-sit pull ups
20 hang cleans 155/105
20 burpees over the box 48/40
20 bar/ring muscle ups
20 bear crawl sand bag shuttle 30ft 55/45
200m run between each movement
20min time cap
Then
15 min to find 3 rep max bench press
