Metcon
Metcon (No Measure)
Post Murph
1×4
1:20 on 40 sec off
Station 1
Rounds 1 and 3
Crossover
W-Y-T
rounds 2 and 4
Rope climb Practice (Quality)
Station 2
Rowing
10 sec sprint
RT 65% effort
*get consistent
Station 3
10/10 SL alt v-ups
10/10 Russian Twist
RT Hollow Hold (scale to plank)
Station 4
Bike
10 sec Sprint
RT 65% effort
