Get those ropes ready today!
Strength: 5 Min AMRAP
-Front Squats at 75% of 1RM
You may not do a set bigger than 5 reps and must rest a minimum of 10 sec every time bar is racked.
LeanFit: As many cals in 5 min as possible choose your machine
“Flippin’ Switches"
3 RFT- 12 Min Cap
9 Bar Muscle Up
45 Double Unders
12 Thruster (115/85)
FrameWork: Sub hardest pulling motion, 90 singles, RWAN
LeanFit: Sub box jumps for muscle ups, db’s for thrusters
