12.28.17 THURSDAY “DIRT BIKE”

Strength:

Every 2min for 6min:

5 Bench Press 80%, 85%, 90%

Metcon:

80/60cal Bike (no seat)

3min Rest

5 Rounds of:

20 Burpee onto Plate

12 Knees to Elbows

For Time

(19min Time Cap)