METCON Minute 1: Row 11 Calories Minute 2: Row 12 Calories Minute 3: Row 13 Calories Minute 4: Row 14 Calories etc EMOM add 1 Calorie, until you cannot complete the allotted Calories within the minute Rest 5 minutes Minute 1: Complete 6 Burpees over the rower Minute 2: Complete 7 Burpees over the rower...Read More

STRENGTH/SKILL 10 min EMOM 1) 3 Front Squat @80% 1RM 2) 5 Weighted Pull-ups METCON 10 min AMRAP 9 Thrusters (115/75#) 12 Chest to bar 15 Burpee to 6″ targetRead More