12.18.18

Performance

Metcon (AMRAP - Rounds and Reps)

EMOM x 31 min (8 sets)
Set 1- Bar Muscle Ups x 5 reps
Set 2- Row 18/15 cals
Set 3- Burpee over erg x 12 reps
Set 4- Rest

Fitness

Metcon (AMRAP - Rounds and Reps)

EMOM x 31 min (8 sets)
Set 1- Pull Ups CTB Rx+ x 7 reps
Set 2- Row 15/12 cals
Set 3- Burpee over erg x 10 reps
Set 4- Rest

Ryan Thompson