8 February 2016 8 February 2016
Monday 8 February 2016 '8 February 2016'

10645053_10204173072940716_776961387391122090_nOn ramp tonight at 630!

Base
1. Primer (with class)
AMRAP 3 minutes
5 Bar facing burpees
5 Deadlift 95/65lbs

2. Met-Con (20 min cap)
15-12-9-6-3
Sumo DLHP 75/55lbs
Thrusters 75/55lbs
ring rows

Level 1
1. Primer (with class)
AMRAP 3 minutes
5 Bar facing burpees
5 Deadlift 135/95lbs

2. Met-Con (20 min cap)
15-12-9-6-3
Sumo DLHP 95/65lbs
Thrusters 95/65lbs
Chest to bar pullups

Level 2
1. Primer (with class)
AMRAP 3 minutes
5 Bar facing burpees
5 Deadlift 135/95lbs

2. Met-Con (20 min cap)
15-12-9-6-3
Sumo DLHP 135/95lbs
Thrusters 135/95lbs
Muscle-ups (scale reps as needed)

3. extra
‘Barbara’
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes

4.
3 Rounds
15 Assault Bike calories
15 Box jumps 24/20″
10 Assault Bike calories
10 Box jumps 24/20″
5 Assault Bike calories

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