Mission Fitness – cross training
Skill Work (No Measure)
15 mins of muscle up/pull up work
-kipping drills
-hanging from rig
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
RX+
20/18 cals bike
12 Strict toes to bar
400 meter run
RX
20/18 cals bike
12 toes to bar
400 meter run
Scaled
15/12 cals bike
14 hanging knee raises
400 meter run