211013

Weightlifting Strength

Back Squat

Find today's heavy 1 RM

Every 90 sec:

5 Sets 1 Rep @85%

Metcon

For Time: (17 min cap)

50 Burpees

25 Thrusters

15 Box jump over

50 Lunges (body weight)

15 Box jump

25 Clusters

50 Cals (1k run)

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Weightlifting Strength

Back Squat

Find today's heavy 1 RM

Every 90 sec:

5 Sets 1 Rep @85%

Metcon

For Time: (17 min cap)

50 Burpees

25 Thrusters

15 Box jump over

50 Lunges (body weight)

15 Box jump

25 Clusters

50 Cals (1k run)

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)