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Warm-Up / Skills

2 Rounds:
20 Air Squats
10 Burpees
20 Double unders (80 singles)

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Strength

Exercise: Back Squat/lbs
Reps: 5×3 @ 80%
Comment: ROW FIRST!!

“500m Row”

Max Effort 500m Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

21-15-9
Deadlift 225/155
Push Up HR

Result Type: AMRAP
Male Rx: 225 lbs
Female Rx: 155 lbs

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