Friday, November 10th 2017


A) 8 minute alternating EMOM:

1) 1-3 skin the cats 2) 8-16 kipping toes to bar

B) 20-15-10-5

burpee box jump overs- HSPU

*Scale HSPU reps to 10-8-6-4 if HSPU volume is too much

Metcon Class 

A) 5 rounds for time of:

Row 500m-10 goblet cleans-10 pullups-30 mountain climbers

B) Coaches choice