9.14.17 FRIDAY “STEEL TRAP”

Benchmark:

Retest- 2min Max Rope Climbs

Metcon:

4 Rounds of:

4min AMRAP of:

Cash in:

30m Low Bar Prowler…50/0

30m High Bar Prowler…50/0

Then:

15 KB Swings…70/53

15 Burpee Bar Touch

15 Chest to Bar Pull Ups

4min Rest

For Total Reps