6/8/18 QuickFit

Warm up + Intervals: 11 Min

3 Rounds of Rowing
45 Seconds Easy / 15 Second Sprint

Rest 1 Minute then perform 3 Rounds:
8 Cal Row Sprint
100 M Run Sprint (Alternative = 20 Second Bike Sprint)
Rest 1 Min

Metcon: 12 Min Cap

3 Rounds For Time:
10 DB Hang Power Cleans – Right Arm
10 DB Hang Power Cleans – Left Arm
10 DB Goblet Squats
10 HSPU