220417 Sunday Radaman Challenge 5/5

Weightlifting Strength

Back squats

Every 2 mins 4 sets 3 reps @75%

RX Metcon (Ramadan Challenge 5)

18 min amrap

5 pullups

10 pushups

15 squats

200m run

10 KB swings

5 burpees over Kb

200m run

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Scaled Metcon (Ramadan Challenge 5)

18 min amrap

8 ring rows

10 pushups

15 squats

200m run

10 KB swings

5 burpees over Kb

200m run

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

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

- RX’d or Scaled

- reps completed

without any extra bla bla bla

YOUR SCORE IS YOUR TOTAL REPS COMPLETED IN THE WORKOUT

DO NOT PUT MATHMATICAL CALCULATIONS لوع الله جبدكم cc maskati + zowayed