Accessory:
Every 1:00 for 8:00
Odd: 10 Tempo Push-ups
Even: 10 Tempo Ring Rows
Tempo: Count to 3 on concentric and eccentric parts of the movement.
Metcon: 25:00 Timecap
“Michael”
3 RFT:
Run 800m
50 back extensions
50 sit-ups
-Scaled-
3 RFT:
400,600 or 800m Run (Coach’s decision)
10 back extensions
10 sit-ups
10 back extensions
10 sit-ups
10 back extensions
10 sit-ups
Competitors:
Every 1:00 For 15:00
1 Low Hang Squat Clean (Knee Cap)