FCF #469 WARMUP Dynamic Warmup Run 400m METCON 5 min AMRAP 12/10 Cal Bike 15 Sit-ups Rest 1:00 5 min AMRAP 12/10 Cal Row 15 Burpees Rest 1:00 5 min AMRAP 12 Kettlebell Swings 70/53 50’ Single Arm Farmer Carry (25’ in each hand)