+97339533130
Metcon
In teams of 2
For time:
50 burpees over bar
40 snatches
50 box jumps
40 STOH
2 mins rest
For time:
40 burpees over bar
30 snatches
40 pullups
30 thrusters
2 mins rest
For time:
30 burpees over bar
20 snatches
30 wall balls
20 bar muscle ups
2 mins rest
For time
20 burpees over bar
10 snatches
20 toes to bar
10 clean and jerk
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)
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