Wednesday

Live Free CrossFit – CrossFit

Back Squat (3×12 @50% Tempo 21×1 )

A2- Weighted Pull Ups 3×6 (scale to strict with band)

B1- RNT Lunges 3×8 Tempo 322x

B2- Banded pvc Bicep Curls 3x21s

Metcon (AMRAP – Reps)

Teams of 3

EMOM 14min

:40 sec cals assault bike

(each person goes 2x)

X6

rest 2 min

:40 sec cals on Rower

(each person goes 2x)

x6

Score the total amount of calories per team