CROSSFIT

MetCon

6 Rounds of:

10 Calories Assault Bike

15 Double Unders

3×30′ Shuttle Sprints

1 Clean & Jerk (155/225#)

3×30 Shuttle Sprints

15 Double Unders

10 Burpees

-3 Minute Rest-

*Score = Slowest Round*

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Bar Muscle Ups OR BMU Drills

Even: 30′ HSW OR HSW Drills