12.02.18

Warmup

Down and Back The 1/2 Length of the Box
High Knees down/Butt Kicks back
Karaoke
Broad Jump down/Inchworm back
Defensive Shuffle
Forward Lunge down/Reverse Lunge back
Rotational Sumo
Frog Hop Down, Duck Walk back

Mobility

Instructor’s Choice x 6 min

Skill

Review all of the movements in the Metcon

Metcon

“Tommy Mac”
2 Rounds for time
Performance
2 Rounds For Time
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat
P-115/75
L-95/65
F-75/55