Front Squat 5 – 5 – 3 – 3
Met-con
4 RFT
400 mt row/run
21 KB swing 32/24 Kg
15 KTE
9 Ring Dips
CFE
3+ hours after CF S&C
Choose ONE of The Following Sports:
Maximal Effort Required.
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile hill climb. Remain in the saddle, push as big of a gear as possible. Cadence not to drop below 60 RPM. Incline between 6-12%.
Run: 1 mile hill climb. Incline between 6-12%. Add 10-20lb weighted vest.
C2: 1500m. Damper setting between 8-10