FCF #182 WARMUP Row/Bike 800m Crab Walk Bear Crawl 1:00 Plank Spider-Man Walk METCON (CAP 18) 4 Rounds 20/15 Cal Bike/Row 15 Power Cleans 115/75 15 Burpees Over Bar **Rest 1 min between rounds** EXTRA WORK Tabata Free handstand hold/static wall hold