Saturday – 03/08/2019

Saturday – 03/08/2019

Saturday – 03/08/2019

Warm-up
Team Noughts & Crosses

Round one – 2 burpees then High Bear Crawl to place your piece
Round two – 2 inch worms then low bear crawl
Round three – Table top walk

then

2rounds (each person complete each twice)
Partner 1
10 Kang Squats, 10 Single leg glue bridges (E/S)
Partner 2
10 Scap pull ups, 10 Scap push ups

Metcon
Metcon (AMRAP – Reps)
In pairs

With a running clock:
0:00-12:00
1.5km Row or ski
Max Burpees over rower

12:00-15:00
Rest

15:00-23:00
800m Row or ski
Max DB step overs (1×22.5/15)

23:00-25:00
Rest

25:00-31:00
400m Run
Max pull ups

*all movements split