K & C sharing a tire. (Photo cred: Lisa Doane)

WU:/ 3 rounds

Bear crawl

Leg blaster

Inch worm

6 Perfect kip swings

Strength:/ 20 min to establish a 1RM Front Squat

Metcon:/ “Helen”

3RFT

400m Run

21 KBS (53/35)

12 Pull ups