Women of the 9:30 MetCon showing Brian C. how its done.

MetCon:

3 Rounds for Time:
400 M Run
100 M Farmer’s Walk (50/30) (each hand)
50 Double Unders (3:1)
25 Overhead Squats (75/55)

Advanced:

Rowing/Rope Climb Form & Technique Work
+
For time:
5 Rope Climbs
50 Push Press (95/65)
1000 M Row

Elite Training Camp:

Back/Front Squat
Box Jump
KTE/TTB