Weightlifting Strength (Ramadan Challenge 3A)
3 rep max hang squat cleans (no dropping the bar)
RX Metcon (Ramadan Challenge 3B)
For time (15 min cap)
21-15-9
Pullups
Handstand push ups (no plates)
Scaled Metcon (Ramadan Challenge 3B)
For time (15 min cap)
21-15-9
Ring rows
Pike push ups
if you are doing this workout for the Ramadan Challenge, choose one of the above RX or scaled, without changing anything, you cant mix both.
for logging scores type the following:
- Ramadan Challenge Score
- Weight for part A
- RX’d or Scaled for part B
- time completed (or total reps)
without any extra bla bla bla
YOUR SCORE IS YOUR TOTAL TIME IN COMPLETING THE WORKOUT
DO NOT PUT MATHMATICAL CALCULATIONS لوع الله جبدكم cc maskati + zowayed