METCON
10 minute AMRAP
30 – 20 – 10 reps of:
Dumbbell snatch 50/35
Box jump 24″/20″
Air bike – calories

rest 10 minutes

3 rounds for time of:
400m row
30 double unders
15 chest-to-bar pull-ups
*10 minute time cap

ALTERNATE METCON
8 minute AMRAP
20 – 15 – 10 reps of:
Dumbbell snatch
Box jump or step up
Air bike – calories

rest 12 minutes

3 rounds for time:
300m row
30 single unders
10 bar rows
*10 minute time cap

Happy Valentine’s Day. We Love Ya!