Mission Fitness – cross training
Metcon (AMRAP – Rounds and Reps)
Open Workout 23.2(modified)
23.2A
Complete AMRAP 15 minutes
5 Burpee pull-ups or 5 Burpees to target
10 shuttle runs
(add 5 burpee pullups or to target each round)
-rest 3 minutes to setup for –
23.2B
5 minutes to establish heavy 1rpm Front Squat(must be cleaned up and not from a rack)