4-9-18

1) Weightlifting

Squat: 3rm, 2×3@-10%

 

2) Metcon

 

For time:

1 Rope Climb 15′

15 Thrusters 95/65#

20 Cals Row or Assault Bike

2 Rope Climb 15′

15 Thrusters 95/65#

20 Cals Row/ Assault Bike

3 Rope Climb 15′

15 Thrusters 95/65#

20 Cals Row or Assault Bike

RX+: Legless Rope Climb
115/75 Thrusters

*20 Min Time Cap