A: Metcon (Time)


15 Min Clock

Clean High Pull + Hang Power Clean

3-3-3 @ 65%, 68%, 71% of 1RM

– 3 Min Rest/ Transition –


For Time: (25 Min Cap)

Buy in: 400m Run


47 Pull-Ups

47 Wall Ball (20/14)

47 Power Clean (135/95)

Buy out: 400m Run
This workout in honor of our Dear friend, Rachel. She would have been 47 years old this year and these are a few of her favorite movements. Not a day goes by that we don’t think about you, Rachel! We know you’re up there completing this workout today with us.

B: Metcon (Time)


For Time: 40 Min Cap!

47 Burpees

47 Cal Row, Bike, or Ski

47 Ring Row

47 Cal Row, Bike, or Ski

47 KB Head Cutter (Y/G)

47 Cal Row, Bike, or Ski

47 GHD Sit-Up or Hanging Knees to Elbow

Buy Out: 800m Run