bring a friend day

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Open Gym

Warm-up

Warm-up (No Measure)

5 synch burpee

5 each plank hold/crawl under

10 sync sit up high five

wheelbarel

partner carry

5 synch burpee

Metcon

Metcon (No Measure)

AMRAP 12

40/30 cal

40 kb swing

40 kb twist

AMRAP 12

80 Jump Rope

40 db snatch

40 db lunge

AMRAP 12

40 wall ball

40 ring row

40 knee raise

rest 3 between amraps

Metcon (No Measure)

If need to extend

For time

20 synch burpee

40 sync sit up

20 synch burpee