Weightlifting Strength (Ramadan Challenge 4A)
3 rep front squat
RX Metcon (Ramadan Challenge 3B)
8 min amrap
16/12 cal row
8 shoulders to overhead
4 min rest
8 min amrap
200m run
8 power cleans
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
Scaled Metcon (Ramadan Challenge 3B)
8 min amrap
16/12 cal row
8 shoulders to overhead
4 min rest
8 min amrap
200m run
8 power cleans
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
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
- total reps completed for both amraps
YES TOTAL REPS COMPLETED FOR BOTH
without any extra bla bla bla
YOUR SCORE IS YOUR TOTAL REPS IN COMPLETING THE WORKOUT
DO NOT PUT MATHMATICAL CALCULATIONS لوع الله جبدكم cc maskati + zowayed