Warm up
Mobility
+
200m run + 3 rounds “CINDY”,
200m run + 2 rounds “CINDY”,
200m run + 1 round “CINDY”
Skill
Movements of the Met Con
MetCon
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
End Of The Wod
Recovery