FCF #379

WARMUP
2 Rounds
Bike 1 min @400w
Row 1 min @1:50 500m pace
Pigeon Positions 10-10-10 seconds
20 Bulgarian Split Squats
20 Up Downs
METCON
10 min CAP
40 Front Squats 95/65
30 Burpees Over Bar
30 Box Jump Over 24/20
40 Power Cleans 95/65
At 12:00
7 mins to find a 3RM Hang Squat Clean