210407
Metcon
For time: 15-12-9-6-3
Hang squat clean
Push press
Front squats
Every break 4 burpees
RX Age 17-44
(50/35KG)
RX Age 14-16 and 45-60
(40/30KG)
RX Age 8-13
(30/20KG)
top of page
bottom of page
top of page
+97339533130
bottom of page
+97339533130
Metcon
For time: 15-12-9-6-3
Hang squat clean
Push press
Front squats
Every break 4 burpees
RX Age 17-44
(50/35KG)
RX Age 14-16 and 45-60
(40/30KG)
RX Age 8-13
(30/20KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility