top of page
Search

211209


Metcon

In teams of two:

(45 min cap)

10 rounds for time:

20 Wallballs

20 DB hang power clean (22/15kg)


For time:

200 Double unders

20 Rope climbs

20m Hand stand walk (SC 40m bear crawl)


For Time:

20 Clean and jerk (60/42.5kg)

20 Bar muscle ups

20 Snatches (60/42.5kg)


10 Rounds for time:

20/14 cals

20 Burpees




154 views8 comments

Recent Posts

See All

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

bottom of page