Gym – CrossFit

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Warm-up (No Measure)

warm-up: 10 min cap

Metcon (8 Rounds for time)

Every 4 minutes for 32 minutes (8 rounds)

12/9 Cals (Bike if possible)

6 Burpee DB deadlift (40/25)

12/9 cals

Rx+: 50/35
Score is each rounds time

Accessory Work

5 rounds (not for time): 12 min cap

100m DB/KB farmers carry (As Heavy As Possible)

1 rope climb*

*Can sub 1 rope walk-up