RX
1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.
2. Warm-up
Run 1 mile
3. MetCon
For time:
40 Toes to bar
Row 500m
20 Toes to bar
Row 500m
10 Toes to bar
Row 500m
5 Toes to bar
4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5 @90%+ of your 5RM
B. "MisFit Snatch Complex" 5x2 @80-90%
C. Power Clean 5×5 @70%
SCALED
1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.
2. Warm-up
1200m Run
3. MetCon
For time:
40 Hanging Knee Raises
Row 300m
20 Hanging Knee Raies
Row 300m
10 Hanging Knee Raises
Row 300m
5 Hanging Knee Raises
4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5
B. Power Snatch + Overhead Squat 5x3
C. Power Clean 5x3
