+97339533130
Metcon
2 rounds (46 min total)
4 min amrap
max cal row
2 min break
4 min amrap
15 burpees over the bar
10 deadlifts
2 mins break
4 min amrap
max cal bike
2 min break
4 min amrap
15 wallballs
30 DUs
2 min break
(fasting athletes may stop anytime after the first round)
RX Age 17-44 (80/55KG)
RX Age 14-16 and 45-60 (70/50KG)
RX Age 8-13 (60/42.5KG)
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