211025 Oct Challenge 4/5

Weightlifting Strength

Deadlift

Find your daily 5 RM

Same weight, EMOM every minute

3 sets 3 reps

Metcon

4 Round for time (20 min cap)

30 Double unders

10 DB thrusters

3 Bar Muscle ups (SC 10 hand release pushups)

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

RX Category

4 Round for time (20 min cap)

30 Double unders

10 DB thrusters

3 Bar Muscle ups (Females/Kids/Masters 6 Jumping Muscle ups)

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

SC Category

4 Round for time (20 min cap)

30 Skips

10 DB thrusters

3 Jumping Bar Muscle ups

SC Age 17-44 (15/10KG)

SC Age 14-16 and 45-60 (12.5/7.5KG)

SC Age 8-13 (7.5/5KG)

Score is time completed or total reps done under the time cap.

Deadline to post the score is midnight.

Score posting format:

October Challenge

RX or SC

Time or Reps completed

Weightlifting Strength

Deadlift

Find your daily 5 RM

Same weight, EMOM every minute

3 sets 3 reps

Metcon

4 Round for time (20 min cap)

30 Double unders

10 DB thrusters

3 Bar Muscle ups (SC 10 hand release pushups)

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)