CFD – SWEAT!

Metcon

Metcon (No Measure)

2 Rounds

5 min AMRAP:

5 Rounds

7 Box Jumps + 8 Plate Squat Cleans 55/35lb.

Max Cal Bike in remaining time!

Rest 1 min

5 min AMRAP:

5 Rounds

7 Burpees + 8 Plate Ground To Overhead

Max Cal Row in remaining time!

Rest 1 min

Rest 3 min

12 min to finish…

21-15-9

Russian Swings 70/53lb.

V-Ups

Immediately into…

9-15-21

Slam Balls 30/20

Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.