CB General Warm-Up
Run: 100yd
Bend: 20 cal ski erg
Push: 10 scap push ups then 10 push ups
Pull: NA
Sprint: NA
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon (AMRAP - Rounds and Reps)
12 AMRAP
5 cal ski erg
10 PS 75/55
1 RC
5 cal SE
9 PS
2 RC

AS MANY ROUNDS IN 12 MINS, CALS STAY THE SAME POWER SNATCHES DECREASE BY 1 EACH ROUND AND ROPE CLIMBS INCREASE BY ON EACH ROUND
Metcon (No Measure)
ROW 1600 OR BIKE 3200 RECOVERY PACE