FCF #448

  • WARMUP
  • 8 min AMRAP
  • :30 Plank
  • 10 Barbell Good Mornings
  • :15 Samson (each side :30 total)

  • METCON – Partner (partition anyway)
  • 13 min AMRAP 
  • 12 Deadlifts 155/105
  • 12/10 Cal Bike
  • 12 Burpees Over Bar
  • Rest 3 mins
  • From 16:00 -23:00 (1 Barbell per team)
  • 7 mins to establish heaviest
  • 3RM Squat Clean (MUST BE TNG)