Saturday September 14th, 2019

Warm-up ALL: SALLY

Metcon

All: Metcon (AMRAP - Reps)

Solo-Team-Solo

A) SOLO 10 Min Emom 6 Burpee Max back squat in remaining time (155/115) *score is max squats

- rest 3 min

B) TEAM 12 Min Ladder 3,3,1,6,6,2,9,9,3 Cal bike Box jump over Rope climb *Switch as needed

- rest 3 min

C) SOLO 10 min Emom A) Max bar muscle up/ pull up B) Max Hand stand push up/ DB Z press *Alternate min -rest 3 min